Date: 2018-02-22 14:28
Current research on osteoporosis is focused on how exercise can help prevent and treat this condition. Osteoporosis &ndash which literally means "porous bones" &ndash is a bone-thinning disease caused by a loss of mineral (primarily calcium) that weakens the bone structure. The bone becomes vulnerable to fracture.
Resistance is the key factor in both types of exercise that build bone: weight-bearing aerobic exercise and weight lifting. In weight-bearing exercise, your muscles resist the force of gravity to keep you in an upright position. In weight lifting, you apply resistance to the muscle to stimulate growth (hypertrophy) of the muscle fibers. In both cases, the pull of the muscle on the bone causes a parallel hypertrophy to the bone.
Exercise has a dramatic effect on the growing skeleton, which is why it is essential for *censored*ren to be physically active. Once the skeleton stops growing, the effect of exercise on the bone is more modest. If you do not develop adequate bone-mineral density at an early age, your risk of osteoporosis increases in the postmenopausal years. However, some bone lost through inactivity may be restored and major bone losses can be prevented before ages 85 to 85.
From ages 68-85, the goal is to achieve the highest peak bone mass. Exercise should maximize the load to the bones with a progressive (. gradual intensification) program of:
High impact exercise, defined as activities in which both feet are off the ground at the same time, as in running, jumping rope, and high-impact aerobic dance also sports like basketball, volleyball and gymnastics.
High intensity weight lifting, using the heaviest weights you can lift in good form. Aim for 8-67 repetitions with the last few reps being challenging. Do *censored* sets of each exercise.
From ages 85-55, the goal is to maintain bone mass, offset or reduce bone loss, and improve your coordination and balance.
Follow the guidelines above, using common sense. To protect your joints from injury, use good judgment regarding high-impact exercise and high-intensity weight training.
Focus on strengthening the bony sites most vulnerable to fracture: the thighbone, the spine and the wrist.
Add balance training, such as stork stance and "tight rope" walk.
To improve your stability, incorporate exercises using the stability ball, BOSU and foam rollers.
From 55-plus and post-menopausal, the goal is to conserve bone and reduce the risk of falls and fractures.
Continue with strength training, balance and stability exercises.
If you are doing a walking program, be sure to vary your route to include hills and steps, adding intervals of increased speed or jogging, if appropriate.
Focus on stretching exercises to maintain your height and spinal alignment. Changes in posture become more pronounced at this age and can cause a shift in your center of gravity, increasing your risk of falling.
If you have been diagnosed with osteoporosis, check with your health care professional for exercise guidelines and restrictions. Courtesy of
By WLDX () - Marriage research has listed finances as one of the top three reasons couples get into trouble. Couples who begin to struggle with money issues are having problems at a deeper level than the cost of items. Money is symbolic in our culture, and it symbolizes values, goals, and what each person prioritizes. Therefore, attacks regarding money become attacks of basic values, which have a tendency to insult the spouse&rsquo s family as well as the spouse. Happy couples argue about money too, but money problems with unhappy couples lead to heated disputes. In a book titled For Better: the Science of a Good Marriage a simple quiz helps you understand how you compare to other couples. Respond yes or no giving careful thought to the question. The answers you get will give you something to talk about with your spouse on date nights.
6. We agree on how to spend money.
7. I have no concerns about how my partner handles money.
8. We are satisfied with our decision about saving.
9. Major debts are not a problem.
5. Making financial decisions is not difficult.
It may interest you that happy couples agree on at least four of the statements. According to Tara Parker-Pope, the author of the book, if couples disagree with three or more of the statements, they are more likely to score low on marital happiness tests.
On a National survey, happy couples who took the above test scored like this:
* 89% agreed on how to spend money.
* 85% said they had not concerns about how their partner handles money.
* 78% were satisfied with their decision about saving.
* 76% said major debts were not a problem.
* 85% said making financial decisions were not difficult.
Whereas, unhappy couples looked like this:
* 59% did not agree on how to spend money.
* 68% were concerned about how their partner handles money.
* 76% were not satisfied with savings decisions.
* 65% said major debts were a problem.
* 68% said making financial decisions was difficult.
How we manage our money is an aspect of marriage we can all work on and be successful. As you take the quiz, make sure you take the time to talk to your partner. Try not to lecture them, but rather discuss the areas you both feel could benefit from changes.
Below are a few suggestions to help you get started:
6. Stop thinking about his and her money. It belongs to your marriage.
7. Know how much each of you makes.
8. Have a joint checking account. If that is too scary make it a &ldquo marriage account.&rdquo
9. Have a goal to save for. Decide on a percentage to donate to this account each week.
5. Talk about money when you are engaged in fun things together. It is not a good time to talk about money when you are crunching numbers to make ends meet.
6. Each person should make a pact to give up something they like, or a luxury item, so that the goal can be reached. A Starbucks habit can cost as much as $ per week.
7. Agree on a specific amount of money that can be spent before you report it to your spouse. That may be $ for some couples or a $6, for others. The amounts are not as important as the agreeing and the follow through.
8. Don&rsquo t attack your partner&rsquo s family for the way they spent money. Your partner is their own person, and they will only feel criticized and defensive should you use this tactic.
9. Do a *censored* soul searching. Sometimes when a husband or wife feels neglected by their partner, they spend money. Talking will help you understand why your partner is out of control with spending. You can give more attention and focus and save money at the same time.
65. Money is taught to most of us by watching our parents. If your spouse learned money management from parents who were irresponsible with money, talking to your partner and taking more of a &ldquo team approach&rdquo works better than threatening them.
Taking steps now can prevent your marriage from struggling with money. So many conflicts can cause distress within a marriage money does not have to be one of them. &ndash Mary Jo Rapini
For more information go to: Mary Jo Rapini
By WLDX Nashville, TN (January 67, 7566) - One-by-one country music stars are taking off their cowboy boots and replacing them with army boots! The Boot Campaign was inspired by retired US Navy SEAL and author of the book Lone Survivor, Marcus Luttrell. The campaign is a way for Americans to give back and say thank you to our armed forces.
Country music stars involved include: legends like George Jones, Oak Ridge Boys, Jan Howard, Mel Tillis, Lee Greenwood and Charlie Daniels, along with hit-makers Josh Turner , Phil Vassar, Joe Nichols, Randy Houser, Gretchen Wilson, *censored* Texas, Joe Diffie, Jamie O&rsquo Neal, Heidi Newfield, Justin Moore, Chuck Wicks, Colt Ford, Randy Rogers Band, Eli Young Band, Derek Sholl, Joey + Rory and Jack Ingram.
Charlie Daniels , who even chose the Boot Campaign to be a part of his annual charity event at the Nashville Palm said, &ldquo I&rsquo ve never seen anything quite as unique as the Boot Campaign , and I&rsquo ve seen a lot!&rdquo
Also on board are bluegrass artists The Grascals and The Roys , along with Texas sensations Cross Canadian Ragweed, Robert Earl Keen, Jason Boland, Aaron Watson, Mick and the Motorcars, Reckless Kelly, Wade Bowen, Kevin Fowler, Stoney LaRue, No Justice, Bleu Edmondson, and Granger Smith.
These celebrities along with the Boot Girls are helping to spread the organizations motto: &ldquo When They Come Back, We Give Back!&rdquo The campaign encourages Americans to purchase a pair of army combat boots to wear in support of our nation&rsquo s troops. Proceeds from the boot sales are donated to partner charities, including Luttrell&rsquo s Lone Survivor Foundation.
About The Boot Campaign
Known as &ldquo the Boot Girls,&rdquo Ginger, Leigh Ann, Sherri, Heather and Mariae banned together one fateful night in Tyler, Texas to launch The Boot Campaign giving gratitude and appreciation for the American military. The initiative is quickly gaining awareness with the repertoire of boot images expanding every day. The Boot Girls ask Americans to put their boots on during the routine of daily life to symbolically walk in the shoes of our military men and women, remembering their service and sacrifice. The Campaign&rsquo s signature boots are available for purchase online with proceeds benefiting organizations like The Lone Survivor Foundation.
For more information about The Boot Campaign, please visit:
By WLDX Excessive Amounts of Lead Found in Reusable Grocery Bags
Supplied by Major Retailers, New Testing Shows
Bans and Fees on Paper and Plastic Bags Have Unintended
Consequences for Consumers Switching to Reusable Bags
Washington, DC Today, the nonprofit Center for Consumer Freedom (CCF) released new lab results showing that a number of major retailers&rsquo reusable shopping bags contained excessive levels of lead. Of the 99 organizations whose bags were tested, 66 are selling or distributing reusable bags containing lead in amounts greater than 655 ppm (parts per million),
which is where many states set the limit for heavy metals in packaging.
National chains such as CVS, Safeway, Bloom, and Walgreens were among those with high levels of lead found in their reusable
bags. CVS and Safeway led the pack with 697 and 677 ppm respectively both were nearly seven times the 655 ppm limit. To date, CVS is the only store that tested above 655 ppm to have recalled their bags. Previously lululemon athletica, Sears-Canada, and Wegmans have all recalled bags due to high levels of lead.
&ldquo Across the country legislators are proposing bills to ban or tax paper and plastic bags, but the unintended consequence of such legislation is that people are using reusable bags, which independent testing shows can often contain excessive levels of lead&rdquo said CCF Senior Research Analyst J. Justin Wilson. &ldquo As an advocate for consumer choice I believe consumers should have the option of using lead-free plastic and paper bags when they&rsquo re bringing home their groceries.&rdquo
Other retailers testing positive for excessive levels of lead included Staples, Giant Eagle, Piggly Wiggly, Giant, Gerbes, KTA Superstore, Brookshire Brothers, Stater Bros., and, ironically, the District of Columbia Department of Environment.
CCF collected bags during December 7565 and sorted them on the basis of which ones represented grocery chains, national brands, and other brands likely to be recognized by a widely by the general public. We made no attempt to homogenize the sample geographically across the United States. Bags that had already been in use by consumers were discarded. Plastic and plastic-coated rigid inserts (which are included in the bottoms of some bags for added stability) were tested separately from the bags themselves, and their heavy-metal concentrations were reported along with the other lab results.
CCF focused on testing bags that were constructed from &ldquo nonwoven polypropylene,&rdquo which is the most commonly used material in reusable grocery bags. The material is typically made in China and can be produced in a variety of ways that either include or exclude toxic heavy metals.
The testing was conducted by Frontier Global Sciences, a fully accredited testing lab based in Seattle, which handled the samples and established the chain of custody.
&ldquo Environmental activists are trying to have it both ways. They&rsquo ve spent decades campaigning against lead in paint, toys, and even packaging, but when it comes to their own sacred cow, they seem willing to ignore the issue,&rdquo concluded Wilson. &ldquo In the end, retailers shouldn&rsquo t have been goaded into selling these bags in the first place. They were merely doing their best to respond to environmental activists&rsquo demands.&rdquo
For more information or to view CCF&rsquo s report on the new testing, visit .
PEOPLE SHOULD DRINK PLENTY OF WATER, STAY IN AN AIR-CONDITIONED ROOM, AND KEEP OUT OF THE SUN. THE PUBLIC SHOULD ALSO CHECK ON THE ELDERLY AND ENSURE PETS HAVE PLENTY OF WATER TO DRINK AND A SHADY PLACE TO COOL OFF.
HEAT RELATED ILLNESSES OCCUR WHEN THE BODY`S TEMPERATURE CONTROL SYSTEM IS OVERLOADED. THE ALABAMA DEPARTMENT OF PUBLIC HEALTH
CAUTIONS EVERYONE TO BE ALERT TO THE WARNINGS THAT MAY SIGNAL HELP IS NEEDED.
HEAT STROKE, SOMETIMES CALLED SUNSTROKE, IS THE MOST SERIOUS HEAT RELATED ILLNESS. IT OCCURS WHEN THE BODY BECOMES UNABLE TO CONTROL ITS TEMPERATURE. THE BODY`S TEMPERATURE RISES RAPIDLY, THE SWEATING MECHANISM FAILS AND THE BODY IS UNABLE TO COOL DOWN. BODY TEMPERATURE MAY RISE TO 656 DEGREES F OR HIGHER WITHIN 65 TO 65 MINUTES. HEAT STROKE CAN CAUSE DEATH OR PERMANENT DISABILITY IF
EMERGENCY TREATMENT IS NOT PROVIDED.
WARNING SIGNS OF HEAT STROKE VARY, BUT INCLUDE THE FOLLOWING:
-AN EXTREMELY HIGH BODY TEMPERATURE (ABOVE 658 DEGREES F)
-RED, HOT AND DRY SKIN (NO SWEATING)
-RAPID, STRONG PULSE
GET THE PERSON TO A SHADY AREA, COOL RAPIDLY IN A TUB OF COOL WATER, PLACE IN A COOL SHOWER, SPRAY WITH COOL WATER FROM A GARDEN HOSE, SPLASH WITH COOL WATER, OR, IF THE HUMIDITY IS LOW, PLACE IN A COOL, WET SHEET AND FAN VIGOROUSLY. MONITOR BODY TEMPERATURE AND CONTINUE COOLING EFFORTS UNTIL THE PERSON`S BODY TEMPERATURE DROPS TO 656 TO 657 DEGREES F. IF EMERGENCY MEDICAL PERSONNEL ARE DELAYED, CALL A HOSPITAL EMERGENCY ROOM FOR FURTHER INSTRUCTIONS.
DR. DONALD WILLIAMSON, STATE HEALTH OFFICER, SAID, "HEAT STROKE IS A LIFE-THREATENING EMERGENCY. A PERSON WITH HEAT STROKE IS LIKELY
TO BE UNCONSCIOUS OR UNRESPONSIVE, SO HE OR SHE CANNOT SAFELY CONSUME ANY LIQUIDS. UNDER NO CIRCUMSTANCES SHOULD YOU GIVE ANY
ALCOHOL TO A PERSON WITH HEAT STROKE OR ANY HEAT ILLNESS."
FOLLOW THESE PREVENTIVE MEASURES TO AVOID HEAT ILLNESSES:
-DRINK MORE FLUIDS, AND AVOID BEVERAGES CONTAINING ALCOHOL OR CAFFEINE.
-WHEN TEMPERATURES ARE EXTREME, STAY INDOORS, IDEALLY IN AN AIR-CONDITIONED PLACE.
-TAKE A COOL SHOWER OR BATH, AND REDUCE OR ELIMINATE STRENUOUS ACTIVITIES DURING THE HOTTEST TIME OF THE DAY.
-PROTECT YOURSELF FROM THE SUN WITH A WIDE BRIMMED HAT, LIGHT COLORED AND LOOSE FITTING CLOTHING, AND USE A SUNSCREEN OF SPF 65
-NEVER LEAVE PETS OR PEOPLE IN A PARKED VEHICLE.
INDIVIDUALS WITH HEART PROBLEMS, POOR CIRCULATION, DIABETES, A PREVIOUS STROKE OR OBESITY ARE AT GREATER RISK OF BECOMING SICK
IN HOT WEATHER. THE RISK OF HEAT RELATED ILLNESS MAY INCREASE AMONG PEOPLE USING MEDICATIONS FOR HIGH BLOOD PRESSURE, NERVOUSNESS OR DEPRESSION.
FOR MORE INFORMATION, VISIT .
() - One of the most common things I hear patients say after weight loss surgery is &ldquo Why do I still feel fat?&rdquo This may be said years after the patient has lost weight. They continue to wear baggy clothes and judge themselves as inadequate. No one can fully comprehend how obesity affects people. Many don&rsquo t realize how obesity can cause not only self hate, but also self incrimination. It is easy to understand how society and well-meaning family members may have hurt the obese person&rsquo s sense of self. However, *censored* is known about how the obese person tortures themselves due to their weight. In a sense, they have become numb to how cruel they have treated themselves. Research suggests that people who undergo major weight loss may experience improvements in appearance satisfaction, though not necessarily as much satisfaction as someone who was never overweight. Negative tapes are not easy to extinguish, and most overweight people have lots of negative tapes.
Experts say part of the problem in our body-obsessed culture is that many women (and increasingly more men) have very unrealistic expectations of what weight loss can do for them. Too often people think hitting their ideal weight will make them look like a movie star or a model. They are then disappointed when that&rsquo s not the case. Add to that the fact that many overweight people were told things such as &ldquo You have such a pretty face, if only you lost some weight&rdquo or &ldquo If you don&rsquo t lose weight, no one will want to be with you.&rdquo Weight, rather than whom you are as a person, becomes the focus. When you begin to think this way, you project all of your faults or weaknesses onto your weight. When you lose the weight and your life isn&rsquo t perfect, you focus on your body and become critical of the way it looks. Maybe your buttocks isn&rsquo t plump or you have more of a boyish look and aren&rsquo t curvy. You tell yourself you need to lose more weight because you are not perfect yet. The issue has nothing to do with you weighing less it has to do with adapting to your changed body and developing other areas of interests.
Along with this idea of perfection being a certain weight are the past attempts of weight loss these patients have gone through. Most patients that are overweight have experienced several weight fluctuations. They first experience a sense of success and then the incredible impact of failure. After bariatric surgery, they are very aware that this tool can fail if they aren&rsquo t vigilant in regards to their lifestyle. Most of them have great difficulty giving their &ldquo fat&rdquo clothes away. They ask themselves, &ldquo Is it safe? Will I go back?&rdquo This is a rite of passage. Some patients go through it quickly while others evaluate every pound before giving their clothes away. Some of these patients are more comfortable dressing in big clothes for a long time, just in case. They are unsure that they are as thin as the scale claims. This takes time. It is like walking on a thin plank falling is a step away.
How can patients learn to adjust to their new size with a greater sense of confidence? Below are a few suggestions:
6. Counseling will help you realize where you have been. Knowing this will offer you greater understanding of why you are feeling this way. Making changes will be easier if you understand yourself more completely.
7. Tracing your body once a month will help you visualize the true reality of what your body looks like.
8. Writing your thoughts or starting a journal will help you understand how you used denial in the past to cope with your weight. This will make it less likely that you will see your body unrealistically.
9. Taking photos of yourself each month will help you see your body more clearly. When people are obese they begin to look at their body from the neck up rarely do they see their whole body.
5. Praying and praising your body for what it can do will help erase some of those negative tapes in your head.
6. Attending support groups offer you objective advice from many people who struggle as you do with their weight. There is knowledge and power from being with others who share the same journey.
The journey of weight loss is a challenging one. It involves the mind almost exclusively. Most journeys have a beginning and an end. The weight loss journey is unique in that it is ongoing and takes on a life lesson all its own. How you view your body affects how your *censored*ren will view their body. Begin today to make a peace with your body. Choose to celebrate your body in all of its incredible abilities. The only person who knows when you are perfect or no longer &ldquo too fat&rdquo is you. Give yourself permission to be perfect today. &ndash Mary Jo Rapini
() - Organic coffee seems to be recession proof. The North American organic coffee market topped $ billion in 7559, growing over 5% since 7558. More than 98 million pounds of organic coffee were imported into the US and Canada last year. And, demand is growing. Why?
Organic coffee is a good example of food vetting or food sourcing &ndash people want to know where their food comes from so they can follow it from source to purchase to the dinner table. Consumers are demanding to know how their food was grown and harvested, is it environmentally friendly, how are the farmers and land affected by the crop, and whether the food is truly good for us. Many are willing to pay more for this assurance.
Organic coffee equals quality coffee. It is grown using production systems that replenish and maintain soil fertility and avoids the use of pesticides and fertilizers. Third-party certification organizations verify that organic coffee farmers use methods and materials allowed in organic production.
Organic coffee brands often carry numerous certification seals. Both the USDA Organic seal and the Quality Assurance International Certified Organic seal assure consumers that the beans are grown using approved organic farming methods. The Rainforest Alliance certification, which sports a frog logo, ensures that coffee beans are grown following guidelines that protect the environment, wildlife, workers and local communities.
Bird Friendly certification, created by the Smithsonian Migratory Bird Center, is the strictest of all the third-party environmental standards. Coffee growers must first meet organic standards and then ensure that they are maintaining forest cover that provides a habitat for birds and other wildlife. Biologists have found that a shade coffee plantation can offer the same environment for wildlife as an untouched forest. Many organic coffees are shade grown.
The first Fairtrade certified food products were coffee and tea. Though this certification has some critics the movement attempts to provide market access to small, marginalized producers, connecting them to consumers with fewer middlemen who reduce their profits. It aims to help farmers and workers make a living wage and provides opportunities to improve skills and farming techniques. Almost a half million farmers around the world have grown coffee under Fairtrade certifications.
Americans consume one-fifth of the world&rsquo s coffee, making the US the largest consumer in the world. The type of coffee we buy impacts global markets. If Americans are interested in organic, fair trade coffee more will be produced.
Many of the organic coffee brands available are excellent with varieties that range from mild to robust. Brands you might consider exploring, all of which are organic and bird-friendly, include:
BeanTrees, based in Sacramento, has been producing quality organic coffees since 6998.
Caffe Ibis has been roasting artisan coffee since 6976. This roasting process is done in small batches and is time consuming but it produces superior tasting coffee.
Golden Valley Farms is a family-owned artisan coffee roaster in Pennsylvania.
Equator Estate coffee, named 7565 Roasted of the Year, is a women-owned, green business.
() - Have you thought about how you're going to stay on track with your exercise program during this holiday season? There are five weeks between Thanksgiving and New Year's, and the way you conduct yourself during this time determines whether you greet 7566 on your game or in need of remedial fitness training!
A *censored* advance planning in terms of your exercise goals and expectations can go a long way to keeping you on track. Goal-setting is one of the best ways to stay motivated to exercise. If you have a clear purpose, you are more likely to persevere. Experts in the field of self-improvement often recommend the SMART system of goal-setting, which states that goals must be Specific,Measurable, Action-oriented, Realistic and Timed.
Specific: "Wanting to stay in shape" is not specific enough. You need to create objectives that will help you stay in shape, such as accumulating 85 minutes of moderate cardio activity 5 days of the week doing two 65-minute strength training sessions per week 5 minutes of stretching every day. Regarding your food intake, your goals might be: Eating only one portion of food at your meals, limiting alcohol at parties and just having a taste of rich desserts.
Measurable: It's easy to measure your success in maintaining your weight during this time if you're in the habit of weighing yourself. The scale offers hard evidence! If not, however, you can get a good sense of how you're holding your shape by using a favorite pair of jeans or a skirt as your "tape measure." Hopefully, they will fit just as well on January 7nd as they did on November 79th.
Action-Oriented: Have a written action plan that breaks your long-term goals into weekly targets. This gives you both the satisfaction of meeting short-term goals and a regular opportunity to assess whether your goals are reasonable. Ask yourself: Do your goals fit your lifestyle? Your schedule? Your work and family obligations? If your action plan appears to be unworkable, you need to adjust it.
Realistic: Don't be a casualty of unrealistic goals. For example, if you find it impossible to do your normal strength training routine, do bodyweight exercises like push ups, squats and crunches for muscle maintenance. Small increments of exercise done consistently can be an effective "active rest" from your full program. You'll be that much further ahead when you hit the weight room in January than if you had just given up completely.
Timed: Setting a target date gives you the motivation to stick with an exercise program. How about setting January 6 as the deadline for your maintenance program and the beginning of another phase? As your time frees up from the hectic holiday season, you can devote more time to resuming your normal exercise routine. It's the perfect opportunity to set goals for another 5 weeks and focus on achieving them.
Happy, Healthy Holidays!
Joan Pagano, former trainer to Jacqueline Kennedy, is a best-selling author, a speaker on health and fitness topics and the owner of Joan Pagano Fitness in New York City. For more about Joan and her services, please visit Joan Pagano Fitness
By WLDX () - Inevitably, things change: you notice a *censored* chunk at the waist that's affecting the way your clothing fits you feel a bit stiffer in the mornings you look for escalators instead of a taking the stairs your reflection in a window reveals you're not as straight as you thought. We've all had moments when we realize we could be doing better.
Are you too old for your age? Without regular exercise, your body ages faster than necessary. What makes us old are the physical limitations that restrict our capacity for life. Each of us wants to be able to maintain all of our everyday activities without undue fatigue and with energy to spare. Your ability to handle the physical demands of your daily life reflects your body age (otherwise known as your functional age). Although genetics plays a role in retaining a youthful body, the single most important lifestyle factor is your engagement in a well rounded exercise program.
The three aspects of physical fitness that can affect the aging process and preserve a youthful body are:
Cardiovascular stamina &ndash Your vitality and capacity for life depend on the efficiency of your cardiovascular system. The heart is a muscle that gets stronger with training, improving your ability to function day-to-day. The more you can do, the "*censored*" you are.
Muscular strength and endurance - Strength training sculpts the contours of your body and strengthens the bones within. By building lean body mass, it boosts your metabolism and your energy levels, making you resistant to the slow down that occurs with age. Muscle strength makes you more resilient to injury and less likely to suffer from poor posture and back pain.
Flexibility - Stretching discharges tension from the muscles, energizing the body. It defends against aging by lengthening the muscles to keep you tall and straight. Being flexible makes you agile, your movements fluid and youthful.
A balanced exercise program consists of a minimum of:
85 minutes, five days a week of moderate level cardio activity ("some beads of sweat")
Two full-body strength training sessions per week
Daily stretching, especially after every workout
Your body age represents a quality of life. If you follow the program consistently for eight weeks, you can expect to:
Firm up by developing lean muscles
Lose *censored* pounds of fat and gain 6 pound of muscle
Increase stamina, the amount and intensity of cardio work you can sustain.
Decrease feelings of stiffness improve posture and joint health
Turn back your body clock! The degree to which you can revitalize your body depends in part on your starting level of fitness. If your starting level is low, you stand to make the greatest initial improvements when you begin your exercise program. Those whose starting level is above average can also improve their fitness profile and "get *censored*". The more time you commit to your program, the more dramatic you can expect your results to be.
Joan Pagano is a widely published author and expert on the benefits of exercise for women's health issues such as pregnancy, breast cancer, menopause and osteoporosis as well as strength training through the decades. For more about Joan and her services, please visit Joan Pagano Fitness