BODY EXERCISE

At its most basic, exercise is any type of physical exertion we perform in an effort to improve our health, shape our bodies and boost performance. Obviously that covers a broad range of activities and, luckily, there are plenty to go around whether you want to lose weight, get healthy or train for a sport.

The Benefits of Exercise
I could (and will) go on and on about all the things exercise can do for you, both physically and mentally. The great thing about it is that you don't need much to get the benefits. Even just a few minutes a day can improve your health, well-being and help you:

Lose weight
Reduce stress
Relieve symptoms of depression and anxiety
Reduce your risk of heart disease and certain types of cancer
Boost your mood
Give you more energy
Help you sleep better
Increase bone density
Strengthen the heart and lungs
Improve your quality of life

It's important to remember that motivation doesn't just happen. It's something you make happen each and every day. If you have multiple reasons to exercise, you'll always have something to get you moving, even when motivation is short. The hardest part of exercise is getting started...if you can get that far, you've won half the battle. Some ideas:

Remind yourself of your weight loss goals
Think of a future event to get ready for (a wedding, a vacation, etc.)
Consider how much energy you'll have to get more things done
Imagine how relaxed you'll feel after a workout
Think of your exercise time as the only time you may get to yourself all day
Remind yourself how good you'll feel by following through
Promise yourself a reward for completing your workout
Think of all the diseases and illnesses your workout could protect you from
Remind yourself that this workout is necessary to reach your goal .

BUILD YOUR BODY

If you are looking for a way to improve your golf game, you may want to try a new healthcare system called Body Talk. Body Talk helps golfers by getting all the systems of their body to synchronize. Originally developed by Australian doctor John Veltheim, Body Talk helps the body rid itself of chronic health disorders, mental and emotional obstacles, and has been assisting many professional athletes with all aspects of their games.

This system allows the body to release self sabotaging belief systems and emotions as well as enabling all parts of the body to communicate with each other. This re-balancing helps each player to integrate all aspects of their game and improve performance on all levels.

Body Talk works on the premise that the body works as a symphony. Much like the parts of the body, if any instruments of a symphony are “out of tune,” or under communicating, performance is compromised, and all you are left with is noise. All of the systems and parts of the body need to be synchronized and communicating efficiently to perform well and be at optimum health.
If the body is not balanced, this may lead to poor body awareness and inefficient movement, as well as destructive and emotional patterns. By using biofeedback testing, Body Talk determines what lines of communication within a golfer’s body are underperforming and need to be enhanced. Utilizing the philosophies of western and Chinese medicine, quantum mechanics, and yoga and vedic philosophies, Body Talk determines what the body’s priorities are to achieve maximum performance.

The concept of priorities is what makes Body Talk unique. If you are slicing, or “choking” when the time comes to make the big shot, that is a symptom of some underlying issue. Instead of trying to find the “problem,” Body Talk establishes what the priorities are that need to be addressed to resolve the issue.This may involve synchronizing parts of the brain, nervous system patterns, flexibility and strength patterns, or a belief system such as “I don’t deserve to win.” No matter the issue, Body Talk always seems to help resolve it, often quickly and dramatically.“Body Talk has helped me play pain free for the first time in years” says Matt Seppanen, a professional golfer. “I have had hip pain for a few years and it always inhibited my play after walking a few holes. After a few Body Talk sessions, my body awareness was so much better that my body just seems to sort itself out. I am also amazed at how clear and focused my mind is while I am competing. All of the little things that used to bother me are gone and my focus is incredible.”

FITNESS

1. Medicine ball squat with overhead liftFunctionality: Even though you lift things – like groceries, your kids, and other objects – with your arms, your legs and back are also key players. This exercise strengthens your legs, glutes, lower back, arms and shoulders. Exercise: Stand with your feet wide, holding a light medicine ball in front of you in both hands. Squat down moving your rear back, keeping your knees over your ankles and lower the medicine ball to the floor while keeping your head up and back straight (don’t hunch). Return to a start position and lift the medicine ball up over your head. Repeat squat and lower ball to the ground. Perform 3 sets of 10 repetitions. Increase weight of the ball as you get stronger.

2. Stair climb with bicep curlFunctionality: Whether you have stairs at your house or have to climb them elsewhere, using stairs as part of your fitness program will keep your legs conditioned – not to mention toned. Partnering stair climbs with bicep curls will strengthen your arms and improve your ability to carry things up the stairs. This exercise will also boost your cardiovascular fitness. Exercise: Stand at the bottom of a flight of stairs holding a 5- to 8-pound dumbbell in each hand. Climb the stairs while performing bicep curls. Walk or run down the stairs holding the weights but not doing curls. Repeat 5 to 10 times. Increase the dumbbell weight as your arms get stronger and mix up your climbs by taking two steps at a time for a flight or two.

3. Hip extension with reverse flyFunctionality: This exercise improves your balance and coordination as well as strengthens your upper, mid and lower back, shoulders, glutes and legs. Exercise: Stand tall with a 5-pound dumbbell in each hand. Extend your right leg back and place your toe on the floor keeping your right leg straight. Lean forward slightly at the hips. Lift your right leg behind you as you bring your chest towards the floor and lift your arms straight out forming a T at your shoulders, squeezing your shoulder blades together and keeping your head in line with your neck. Return to start position. Repeat 10 to 15 times for each leg. As you get stronger, increase dumbbell weight and strap 2- to 5-pound weights on your ankles.

4. Diagonal reach with medicine ballFunctionality: When you reach for your boots off the top shelf of your closet, pay attention to how your body moves – one arm reaches up while the opposite leg slightly lifts to the side. This exercise works all the muscles – arms, shoulders, legs – involved in lifting something diagonally overhead as well as lowering it. Exercise: Stand tall holding a medicine ball at your chest with both hands. Lift medicine ball diagonally overhead to the right, straightening your arms, while extending your left leg to the side, making a diagonal line from the medicine ball to your toes. Lower to start position. Repeat 10 to 15 times for each leg. Increase the weight of the medicine ball and strap 2- to 5-pound weights on your ankles as you get stronger.

5. Lunge with back rowFunctionality: This exercise will improve your posture by strengthening the muscles in your upper and mid back, shoulders, and arms while also toning and strengthening your legs and improving your hip flexibility. Exercise: Holding an 8-pound weight in each hand, step your right foot forward and your left foot back, keeping both heels on the floor and feet pointing straight ahead. Bend your right knee until it is over your right ankle. Lower your chest towards your thigh, bringing your arms perpendicular to the floor, keeping your back flat (don’t hunch) – this is your start position. Straighten your right leg, row your elbows back and squeeze your shoulder blades together, keeping your torso angled slightly forward. Return to start position. Repeat 10 to 15 times for each leg. Increase the weight of the dumbbells as you get stronger. This exercise can also be done with a resistance band looped underneath the front foot.

6. Knee lift with lateral raiseFunctionality: This exercise improves your core strength and balance as well as strengthens and tones your shoulders. Exercise: Stand tall with a 5-pound weight in each hand, arms to your sides. Lift your right knee until it reaches hip level while simultaneously lifting your arms straight out to the side to form a T at your shoulders. Hold for 2 seconds making sure your belly button is pulled back towards your spine then lower to start position. Repeat 10 to 15 times for each leg. Increase the weight of the dumbbells as you get stronger.

BODY FITNESS

As a youngster you may have been subscribed to severe diet plans and strenuous exercise regimes to remain fit and healthy. Fortunately you will be no longer be required to go through this at 50 and after it. There are several easy ways on getting fit and healthy after 50.

They include:Have a Balanced DietAlthough you may have spent all your youth not bothering what and how you eat, you need to follow a healthy and balanced diet at this point of life. Remember that diet is one of the major causes of obesity, hypertension, acid reflux disease, diabetes and hence, you should have a proper diet to prevent these diseases. Your daily diet should include fruits, dried fruits, vegetables, lean meats and chicken, etc. You should reduce consumption of fatty foods, dairy foods, fried foods and sweets or avoid eating them for getting fit fast.

Exercise RegularlyExercise is very essential if you wish to keep your bones strong and healthy throughout your life. Strength training exercises should only be performed under the supervision of a trainer. Yoga and power yoga are the best exercises for getting fit after 50. Otherwise you can go for the cardiovascular exercises like swimming, running, jogging, brisk walking, etc. as they are good to improve breathing and functioning of the heart. Try and find a company (or get along your spouse) to enjoy the exercise regime!

Quit Smoking and AlcoholAnother effective technique on how to start getting fit after 50 is to reduce or avoid smoking and consumption of alcohol. Smoking is also a cause of all respiratory disorders and cancer. Alcoholism also leads to liver damage and hence, it should be cut down. Therefore, you need to stop smoking and reduce alcohol consumption to a small glass 2-3 times a week or stop completely. Although you have been a chain smoker or alcoholic in your life, stopping it can help a great deal, even in later life.

Reduce StressStress is also one of the culprit causing health disorders like insomnia, hypertension, heart diseases, stomach disorders, etc. Therefore, the most effective tips on getting fit after 50 is to reduce stress. Remember this is the time where you should relax and enjoy your life peacefully. You should stop being a workaholic and try and spend time with your loved ones, friends, like minded people, etc. Doing the thing you love the most is the key in stress management. You can pursue a hobby, watch television, sing, cook, shop, travel to get rid of stress.

Have a Good SleepLastly, one of the best fitness tips for men and women over 50 is to have a good sleep. It is not wise to have very late hours everyday as it can take a toll on your health. If you follow the above mentioned healthy living tips, you are sure to have a good sleep for 6-7 hours every night. If you have difficulty sleeping, try and find ways to induce sleep (not the pills please!) or change your schedule for the same!I hope you have obtained an easy and satisfactory answer on how to start getting fit after 50.

Lastly, one of the best tips on how to become healthy is to try and be natural, use natural products and avoid artificial and synthetic products, foods, etc.

This way you are sure to age gracefully and be proud of it.

LEG EXERCISES

Some muscles or parts of the muscles in the legs are responsible for multiple actions and act on both the hip and knee joints.

QuadricepsThe quadriceps or "quads" is one of the largest muscle groups in your body. Many of the best leg exercises focus on the quads. The primary function of the quadriceps is leg extension. Leg extension is the motion of extending your knee like kicking a ball.

HamstringsThe hamstrings flex (curl) your leg. If you were standing and lifted your heel back to try to touch your butt your hamstrings would perform the action.

GlutesThere are 3 gluteal muscles. You have heard of the gluteus maximus which is the largest muscle in your body. There is also the gluteus minimus and gluteus medius. The group is often referred to as the glutes.

The primary function of the glutes is to extend your hip but they have many other functions such as leg abduction which is moving your leg away from your body to the side.

Hip FlexorsThe hip flexors are the muscles which lift your knee up as if you were about to march. The hip flexors are a chronic tight muscle which causes posture problems.

AdductorsThe adductor complex is the group of muscles of your inner thigh. The primary function of the adductors is to adduct your legs. Adduction is the moving of moving your legs together from away from your body.

AbductorsAbduction is the motion of moving a leg to the side away from your body. You may have heard your abductors referred to as your outer thighs.

FITNESS & EXERCISE

Although we don’t know exactly why, it’s believed there are a range of reasons why exercise relieves anxiety and chases away the black clouds of depression:

Distraction - focusing your thoughts on hitting a tennis ball or running around an open manhole prevents you from mulling over your last (probably incorrectly perceived) social calamity.

Anxiety is driven by negative thinking. So using your brain more constructively can give your emotions a welcome break.

Biological - exercise safely releases stored up adrenaline, which is what causes you to sweat or feel sick when you’re anxious. This means you’ll feel more relaxed and less on edge after you’ve finished your run.

Strengthens your heart - your heart is a muscle and making it stronger will help it perform better in stressful situations. As your heart strengthens, from regular exercise, it’s less likely to start hammering in your chest in anxious situations.

Improves your mood - the increased blood flow to your brain causes mood enhancing ‘endorphins’ to be released. Endorphins are feel good hormones, and when they’re freed they can brighten your mood and evaporate gloomy thoughts.

Self esteem boost - just knowing that you’re doing something practical to relieve your anxiety, rather than feeling miserable in bed, will make you feel better about yourself. Regular exercise will make you feel fitter, stronger and give you a much needed boost to your self esteem.

Exercise should be fun, so choose a type that you’ll enjoy and won’t feel like a chore. Here are a few ideas you should think about trying:

Walking or jogging - these will get you out and about so you can say hello to strangers (and even smile if you’re feeling brave) to help overcome your fears. Gentle, regular exercise can strengthen your heart, lungs and reduce anxiety’s physical symptoms.

Weight lifting or sprinting - explosive bursts of energy will make you bigger and stronger. Being physically fit will help you feel better about yourself knowing you’re in trim shape.

Tennis or golf - taking up a skilful sport will give you a fulfilling goal to pursue as you strive to improve. Just remember to be easy on yourself if you don’t play as well as you’d like. Nobody got better at anything without practice.

Yoga - Ileana at Beating Social Anxiety would be able to tell you about the benefits of yoga for anxiety treatment. Yoga will help release some of the strain in your muscles from feeling .

WEIGHT LOSS

Most people that have tried to lose weight can tell you how distressing it can be to hit a weight loss plateau. Your diet and exercise plans seems to be going well, then…BOOM…the numbers on the scale stop moving and it seems that regardless of what you try nothing will get them back in motion. While hitting a weight loss plateau can be disheartening, they are a normal part of the weight loss process and should not deter you from reaching your goals.

Often people view experiencing a plateau as a form of failure and fall back into old, unhealthy habits. Sometime they become irritated – at the scale and eventually at themselves. Don't fall into this behavior. Instead of focusing on the plateau, think about how much weight you've lost to date. One week of no weight loss does not diminish the many weeks of weight loss you have already accomplished.

Most individuals want fast, easy results. We don't want to sweat and toil, we wish the weight would simply melt away. However, the secret to effective weight loss isn't such a secret – it's eating smaller portions of healthy food and exercising three or more time per week. If you follow these two simple rules, there is no reason to worry about reaching a plateau. In fact, you should consider the possibility that your healthy lifestyle has caused you to gain some muscle. Consequently, the weight lost in fat and gained in muscle may balance out, showing no change on the scale.

If you notice that the plateau began after a week of subpar exercise and diet, then view the plateau as motivation to work harder and smarter the next week. Make sure you are following your prepared exercise and diet plans. If you skipped your time at the gym or didn't push very hard while there, commit to kicking up the intensity of your workouts. If you eat more than necessary, be sure to scale back your portion size the next week. Review the events of the week and be attentive to areas of action that you can improve upon.

Be gentle with yourself. Experiencing a plateau doesn't mean that you made a mistake or aren't capable of shedding the weight. If you review the exercise and dietary choices of the week and find that you followed your routine perfectly, there is no need to change your weight loss plan. Healthy weight loss is often a slow journey and sometimes you will reach a natural plateau. Don't give up or resort to quick weight loss plans. While fad diets and quick cures may help to drop weight rapidly, that weight loss is typically not sustainable. Continue to follow a healthy, reasonable weight loss plan and the pound should begin to melt away again. Keep your spirit up and continue to press forward. However, if you experience a plateau for over three weeks, schedule an appointment with your doctor. There may be a medical reason hindering your progress.