Top Exercise Tips For 2013!

There is something magical about the night of 31st December; no matter how tiring the year has been, no matter your emotional struggles and even if you did not achieve a single health goal or resolution, by 12noon of the 1st of January, you will feel totally refreshed and energized. You are ready to take on the New Year and turn it into your best ever. If you have been too busy to ever notice this phenomenon, this is your chance to cease this once a year opportunity.
This crusade about adopting a healthy lifestyle does not mean one is immune to diseases, NO! but your quality of life is much better than it would have been if you did nothing. Inspite of my background as a medical doctor and being certified as a specialist in exercise therapy and fitness nutrition, I have health challenges but I am much better off adopting a healthy lifestyle and I pray you do the same even if you are struggling with your health.
The more active you are the more likely you are to live longer, have a more youthful brain, enjoy better mental health, have a reduced risk for diabetes and other lifestyle diseases, a better recovery from heart failure and stroke and you perform better academically, socially and professionally – and that is only the tip of the iceberg! 
I have heard people do hundreds of abdominal crunches daily and this is for one reason – to tame that bulge around the midsection. There is no shortcut to permanent fat loss! You can’t isolate fat loss to one part of the body so get ready for a total body overhaul. Many people do strength and toning exercises in an effort to trim fat from areas such as the arms, thighs, hips or “stomach” but that is as far from the truth as the Earth is from Pluto. These exercises including abdominal crunches can help firm muscles. If the targeted area still carries an extra layer of fat, it won’t look much different. We all craze for a six-pack abdomen but are we prepared to pay the price? For the majority of us, a firmer “one-pack” still calls for celebration.
The winning formula is simple but not easy. Watch what you eat and drink, indulge in cardiovascular exercises and strength or weight training. Cardiovascular exercises such as walking and jogging will burn calories and resistance training is a must if you want to burn fat. Our ladies should not avoid this. The marginal increase in muscle mass that comes with resistance training increases your metabolism and the great news is that you burn calories ALL the time even when you are relaxing at home.
I am not certain how many of us want to live to be a hundred years old but it appears you could improve your chances if you get some additional sleep, improve your diet and social connections, exercise and increase spiritual activity. In 2013, do not just exercise but do it RIGHT!

BEWARE OF THESE
1. Wrong Posture
a. The right posture is life-saving and will reduce your hospital visits. Ensure the right posture when you sit, lift and even walk. Keep your body straight as you walk, fight the urge to bend. I often see people crouch over a treadmill – you are harming your back.
2. Wrong Shoes
a. If you have to go walking or jogging even on a treadmill, wearing the right shoes is very important. The wrong shoes could lead to severe pounding of your joints and many people have ended up with osteoarthritis the “wear and tear disease”, inflammed tendons and inflammation of the soles of the feet (plantar fasciitis); I believe you have experienced that agonizing pain when you get out of bed after a long rest.
3. Using Weight Belts
a. Some of us are obsessed with using weight belts and this may not be the best for our core muscles. If you have a back problem or are carrying very heavy weights then it will be necessary to fall on the belt for support but reaching out for the belt when lifting a feather in the gym may be an over kill.
MY FAVOURITE EXERCISES
Remember to always work large muscle groups first. Do not abuse your muscles, there is no point exercising the same muscle groups everyday. Your muscles need rest periods for repair and growth.
1. Squats
a. Squats and lunges are both great. They all work large groups of muscles and are very effective but I will stick my neck out for Squats because they are slightly easier to perform. Squats target the thigh muscles and buttocks.
b. Keep your feet shoulder width apart and back straight (standing posture), bend knees and lower rear till thighs are horizontal then return to the standing position. Repeat. If you have difficulty start with a chair behind you and with your back straight try to sit on it but do not let your buttocks touch the seat. 
2. Push-Ups
a. This is great for the chest, shoulders, triceps and core muscles. It is probably the most popular strength training exercise of all time. You may vary it by putting your toes on an incline etc.
3. Bent-Over Row
a. A recent addition to my favourites. It works muscles of the upper back as well as biceps. Your feet should be shoulder width apart and knees slightly bent. Flex forwards at the hip. Hold the weights beneath the shoulders, then flex elbows and lift both hands towards the sides of the body. Now slowly lower hands to starting position.
4. Abdominal Crunches
a. To avoid injuring your neck make sure you keep it in-line with your spine. To make life easier you could keep looking at the ceiling while you crunch. If at any point the ceiling (or sky) is out of view then your technique is wrong.
AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

written by Dr. Kojo Cobba Essel
Moms’ Health Club

Toning Up Diet Tips!

By Zoe Glass

If you want a lean, shapely body, exercise is vital, but just as important is what you eat. When you are deciding what foods to eat when toning muscles, you need to keep in mind the nutritional requirements and needs of your whole body, and work toward a balanced diet that sustains your energy for exercise, helps your body burn fat, and offers plenty of vitamins and minerals. For special dietary needs, such as those related to diabetes or pregnancy, consult your physician before beginning a new eating plan.

Protein

When toning muscles, you are breaking them down so your body can rebuild them. Protein is the essential ingredient in this process, according to Daniel Burke, author of "Fast Fat Loss Plan." He notes that people who don't get enough protein tend to have poor muscle tone and are also more susceptible to illness because protein is essential for supporting your immune system. Make sure you get plenty of protein from healthy sources such as low-fat dairy, legumes, nuts, seeds and lean meat.

High-Fiber Food

You don't want your toned muscles hidden beneath a layer of fat, so it is important to reach your ideal weight. The Mayo Clinic recommends eating plenty of high-fiber foods because they are known to aid weight loss. High-fiber food promotes digestive health, which is essential for banishing a bloated belly, and it helps you feel full longer. Many fruits and most vegetables are high in fiber, so eat a wide variety, such as leafy greens, asparagus, cabbage and mushrooms. Also eat whole-grain bread, rice, pasta and cereal instead of white or refined grains.

Fat-Burning Foods

Fat-burning foods, along with exercise, will put your metabolism into overdrive and help achieve your muscle toning goals. Vitamin C is one of nature's fat-burning tools, as research reported in the "Journal of the American College of Nutrition" suggests. Subjects who had adequate vitamin C levels burned up to 30 percent more fat during exercise than people who were vitamin C-deficient. To make sure you're getting enough vitamin C, have an orange or a grapefruit as a pre- or post-workout snack. Not only will it boost your nutrient levels, but the water content will help you stay hydrated.

Meal Planning

When you are toning muscles, you should eat small, evenly spaced meals with approximately equal amounts of protein and carbohydrates. According to "Easy Natural Weight Loss," the protein will boost your metabolism and fill you up, and your body will burn 20 percent of protein calories just breaking it down for fuel. Adding high-fiber foods such as fruit and vegetables to your meal will help promote digestive health, ensure you get the vitamins and minerals you need, and add flavor and variety.

Caring for older adults during hot weather

"As we get older, we gradually lose the ability to regulate our body temperature through perspiration," says Mary Brintnall-Peterson, University of Wisconsin-Extension program specialist in aging.

"Older adults may tend to overdress because they don't feel heat the same way anymore," Brintnall-Peterson says. "As we age, our heart rates do not speed up as fast during exercise, or return to normal afterward. Our skin also thins and offers less protection from the sun. Poor circulation, heart, lung and kidney diseases, and high blood pressure increase the risk for heat-related illness. Being overweight or underweight also increases risk."

"Medications can also interfere with a person's ability to manage hot weather," Brintnall-Peterson says. These include antipsychotic drugs commonly given to Alzheimer's patients, anticholinergic drugs, tranquilizers, sedatives (including over-the-counter sleeping pills), amphetamines, diuretics and drugs to control blood pressure, antihistamines and some antidepressants. People with cognitive impairment may not be able to communicate their distress. In some cases, they may not feel discomfort because of changes in the brain's abilities to process sensory information or regulate the body's responses to heat.
Caregivers can prevent a heat-related emergency by keeping a loved one cool, watching for signs of heat stress and following these tips from the Family Caregiver Alliance.

• Wear cool clothing that is light-weight, light-colored, loose-fitting and of natural fabrics like cotton. Use hats and umbrellas outside. If air conditioning bothers the person, offer layers, a sweater over the shoulders, or a light cloth over the ankles.
  
• Keep air conditioning on below 80 degrees F. If you don't have air conditioning, invest in a room air conditioner or use room fans to circulate inside air. If possible, take the person to an air-conditioned place where they can sit, such as a library, mall, restaurant or theater, avoiding overcrowded places and rush hours.
  
• During the day, pull the curtains on windows that are in direct sunlight. Open windows at night and use fans or cross-ventilation to circulate cooler air.
  
• Avoid direct sun and stay indoors between 11 a.m. and 4 p.m. Drive to the door of destinations if possible, but don't leave the person in the car. Go outside only during cooler hours and remain in the shade, on a covered porch, or under an umbrella. Check the news for temperatures, humidity levels and air pollution alerts.
  
• If the person's physician approves light exercise such as walking and movement exercises, limit them to short periods during cool hours. Eliminate exercise entirely on very hot days.
  
• Give the person plenty of water and fruit or vegetable juice even if they say they're not thirsty. Avoid alcohol, coffee or tea. Seek medical help if you suspect dehydration.
  
• Serve light meals. Avoid hot, heavy meals and don't use the oven.
  
• Find out if the person's medications increase the risk of heat stress. Ask a physician about all medications being taken, including off-the-shelf items.
  
• Help the person take a cooling shower or bath. Lay a cool, moistened towel over the forehead or back of the neck and replace often.
  
• If the person lives alone, check in daily or ask a neighbor to look in several times a day. If the person lacks transportation, make sure someone takes him or her to and from appointments and to the grocery store, etc.
  
• If the person is in a nursing home or other facility, make sure the facility has a plan for dealing with rising temperatures and is following the tips mentioned above. Visit as often as possible.
  
• Be alert: Remember that a cognitively-impaired person may not be able to tell you when he or she is feeling hot or ill.
  
  
  
  For more information and the full article, please go to:
  http://www.uwex.edu/news/read.cfm?id=619