Achieving Vitality In Body And Mind Through Aging

We are all looking for that silver bullet that is going to keep us feeling young and healthy even into our later years. The truth? Exercise is it.
Here are some of the most important reasons why you should join that local soccer league your coworker is always bugging you about.

Prevent Injuries

In regards to your physical vitality, exercise prevents injuries due to weak and tightened muscles especially back injuries, which can seriously hamper your lifestyle because of pain and immobility.
A large portion of injuries, especially back injuries, come either because the individual continued to exert themselves long after their muscles had fatigued, or because the muscles and tendons simply were not strong enough to withstand the strain placed on them.
Injuries from both causes can be avoided as you age if you take the time to keep your muscles strong and flexible through weight training or some similar form of resistance exercise.

Boost Metabolism

Exercise also keeps the body awake and energized by boosting your metabolism. A single hour of exercise can keep your metabolism ramped for up to six hours, with the added benefit of keeping your bodyweight under control.

Better Sleep

It can also help you sleep better by regulating your daily hormone cycles (known as circadian rhythms), and by getting you just tired enough to want a full night's sleep. Don't overdo it though, or it will have the opposite effect. Start off slow, especially if you have not exercised regularly for over a six weeks. 30 minutes a day with just enough exertion to sweat is a great rule of thumb to follow.

Mental Stamina

In regards to mental stamina and health, there are few remedies that work as well as exercise. For one thing, exercise causes a natural let down of dopamine in the brain, causing a feeling of euphoria that many people call "the runner's high" that lasts up to several hours at a time.
The physical rhythm of most exercise activities helps tear the mind away from any pressing concerns of the day, helping to reduce stress, depression, and anxiety, and augmenting capacities for attention and focus.
If you are naturally high strung and particularly susceptible to anxiety and depression, exercise can be your over-the-counter version of Prozac, and it has the added perk of being totally free! Running or weight lifting is also ideal just before sitting down to work on an intense project that is going to require lots of attention.

Prevent Dementia

One the best mental benefits that comes from exercise is that it helps to avoid Alzheimer's disease by reducing blood sugar and blood insulin levels. If you couple exercise with a slow carb or low carb diet, it increases this preventative effect even more (Van der Auwera et al. 2005) and can even improve age-related memory loss (Krikorian et al. 2012).

In addition, exercise provides an excellent excuse to meet up with friends for an activity and to establish and maintain social relationships, which lead to increased happiness and mental stability.

Increased Self-Confidence

Finally, exercise leads to an increased feeling of self-confidence, giving you the mental fortitude you need to go out and achieve your goals, which is extremely important as most people in their later years have even more time on their hands and an increased sense of confusion about how to spend it.

Final Thoughts

From better rest, more energy, and a sharper mind, exercise is your golden ticket to making sure your senior years are just as golden. So go out there, find an activity you love that requires you to move, and start living young!

The Benefits Of Pilates For Arthritis

Complex and far-reaching, arthritis is a disease that affects men and women, young and old, all over the world. The main symptoms of this disease include inflammation, stiffness and joint pain. Arthritis can be caused by a number of different factors including genes, the environment, a person's age and their occupation.

There are quite a few treatment options available for arthritis; however, there is no cure. This means patients who suffer from arthritis will require alternate treatments to relieve symptoms, in addition to conventional treatment.

One of the very best ways to relieve the pain and discomfort of arthritis is with exercise. Being physical active helps a person to maintain flexibility, bodily movements and muscle strength.

A moderate form of exercise that has shown quite a bit of promise in relieving arthritis symptoms is Pilates.

Understanding Pilates

Pilates is an exercise technique that was named after the person who created it - Joseph Pilates. Developed in the early portion of the 1900s, the goal was for this technique to help improve movement and health in soldiers during World War I. Pilates is focused on increasing the strength of the muscles with spine alignment and body balance exercises.

It became famous in the U.S. as a method for rehabilitating injured dancers and athletes. Each exercise in the Pilates technique is focused on stretching and lengthening the main muscles in the body. Pilates consists of over 500 exercises that have been inspired by calisthenics, ballet, and yoga.

The Effects Of Pilates On Arthritis

Pilates is the ideal exercise for anyone who does not want to have to follow a strenuous fitness regimen. However, despite the fact that it is a mild type of physical activity, it offers a number of health benefits.

Because it emphasizes improving the strength of the body core, it works to enhance the strength of muscles and muscle tone in the lower back, hips, and abdomen.

It also works to improve balance, bodily coordination, body awareness, posture, spine stabilization and muscle control.

It also facilitates the relaxation of the muscles of the upper back, shoulders and neck.

These factors make it the ideal way to rehabilitate patients who are suffering from spinal, joint or muscle injuries.

Because of these features, it is also extremely effective in treating and alleviating the pain associated with various forms of arthritis.

Flexibility Improvement With Pilates

One of the main advantages of Pilates is that it helps to improve a person's flexibility. Those who suffer from arthritis often find it difficult to move their joints freely, since they are weak due to inflammation. Also, it can be difficult to stretch the muscle joints freely in this type of situation.

The primary aim of using Pilates for arthritis treatment is to improve overall joint flexibility. The exercises were created in a way to ensure the joints become mobile and stretchable again. With regular Pilates sessions, someone suffering from arthritis will notice a reduction in pain, that continues to decrease.

According to the Arthritis Foundation, it may be necessary for a person suffering from arthritis to start out working with a trainer or physical therapist since some of the positions may have to be modified to accommodate their existing abilities.

Some of the other benefits that Pilates offers for people who suffer from arthritis include:

  • Build strength: Over time, arthritis suffers can become weak and experience extreme pain.
  • Improve posture: It can be difficult for some arthritis suffers to sit up straight without severe pain, but Pilates helps.
  • Helps to promote a healthy state of mind.

For those who suffer from arthritis and who are looking for relief, Pilates offers a solution. It is best to start slow and get the movements right to reduce injury. However, when done regularly, this type of exercise can provide a significant amount of relief for individuals suffering from all types of arthritis.

16 Ways Seniors Can Improve Mobility

One of the most important aspects of healthy aging is maintaining optimal mobility levels. Some seniors find it hard to enjoy life because they cannot get around as they used to when they were younger, the good news is that there are many things you can do to stay mobile and active so you can enjoy your older years in style!

The truth is that the more active you are, the stronger your body will perform, and allow you to live life to its fullest.

Additionally, seniors who are active will improve their coordination, balance, and overall strength to help prevent falls and injury. Of course, weight loss and healthy weight management is another great side effect of staying active.

10 Ways To Improve Mobility

It's never too late to start and get that blood pumping! Always consult your physician before starting any exercise program to be sure it is safe for you.
1. Range Of Motion Exercises
Regular exercise to improve range of motion will help improve overall quality of life. Active range of motion exercises are those that help improve joint function. Passive range of motion exercises are those that keep the joints flexible, even ion those who cannot move on their own.
2. Walking
Walking is one of the best aerobic activities known to man. It has so many benefits and helps improve mobility as we age.
3. Eat Well
In order to stay active and keep moving, the body needs energy and this means eating a diet rich in whole real food, with lots of fresh vegetables, lean protein and whole grains.
4. Sleep Well
Like food, sleep also plays a key role in optimal energy levels and so it is crucial to get a good night's sleep every night.
5. Join A Senior Fitness Class
Many community centers all over the country offer senior fitness classes that are not only great for your health, but also tailored for the age group and will also allow you to network and make friends with like-minded people who are focused on improving their health and fitness levels.
6. Take Up A Sport
If you are in good health, you can easily play tennis, basketball, or any other sport you love. Team sports are great ways to stay mobile, in shape and meet people.
7. Travel
Travel is a great way to stay active, and when you visit new places you will tend to do a lot of walking when sightseeing, giving you ample opportunity to stay active and have fun at the same time.
8. Get Creative
Why not have some hand weights handy while watching TV? Or do some leg lifts while sitting on that couch. Park further away from your destination so you have to walk further. Walk around the house while talking on the phone. Dance while mopping or sweeping. Garden 3 or 4 times a week. There are many creative ways to stay active.
9. Go Dancing!
There are many dance studios that offer dance classes and then have events where you can go and dance the night away. Dance is a great form of cardio exercise and is also a great social activity.
10. Mind Body Exercises
Yoga, Tai Chi and Qigong are all very low impact exercises that help improve balance, strength, range of motion and get you moving without really feeling like exercise.

As you can see, there are many great ways to get active and stay mobile no matter your age. The more you move and the more physically active you are the better your quality of life in the golden years!

Key Tips To Stop Sabotaging Your Own Health

We’re so used to things not going our way that we protect ourselves by ruining things for ourselves before they get ruined by others. Many times those who sabotage their health are driven by unconscious reasons, but justify it via mindful means. Simply put, we screw up our health without even realizing it.

If you’re too hard on yourself and tend to sabotage your own success as it concerns health or otherwise, read on to find out how you can stop, and treat yourself how you deserve to be treated.

Be objective. Take a step back and look at what’s happening in your life from a stranger’s point of view. You can even start a journal and write down.

Embrace imperfections. Getting feedback and critique is probably the last thing you want, but a great chance to improve your health, realize what you’re doing wrong. More often than not, you’ll find that the feedback was actually helpful, but only if you don’t take it too personally, or over think everything.

Don’t be gullible. The grass that’s much greener on the other side of the fence is that way because of the hard work that went into it. What you envision success to be, whether it’s losing 20 pounds or being filthy rich, our thinking process doesn’t take into account all the hard work that goes into it. Be realistic about your health goals and break them down into mini-goals.

They can be daily or weekly - it’s up to you. Write down every step you need to take in order to get there, and don’t leave out the times when you fail to reach one of them. Trust in the process, and more importantly, in yourself.

Stop being selfish. Some people think that when they sabotage their health, they’re doing it for the good of others around them. For example, a mother may feel that she’s putting her kids’ well-being before her own when she doesn’t take the time to eat right or exercise.

Or a father thinks that by working all the time and not taking the time to take to take care of his health, then it’s for the sake of his family. The truth is, this behavior is the exact definition of being selfish.

Trust your perspective. As we grow, we’re bombarded with comments about ourselves, and it’s the negative ones that stick with us the most. The problem here is that it can be difficult to break free from these comments that we turn into tangible beasts that haunt us in every decision we make. In addition, they can be ordinary, run-of-the-mill comments that someone made without giving it a second thought, but to us, it dominates our waking hours and dictates our life decisions. It’s important to give these comments a break and be stronger than the effect they have on you so you can live life to the fullest.

Go easy on yourself. It’s no big deal if you feel uncomfortable in a certain situation, or if you’re not completely certain what to do. Take a deep breath, realize that every single person gets the same heart-gripping fear every once in awhile and take the plunge - what’s the worst that can happen? I’ll tell you.

It’s one of two things: you’ll either fail miserably, which will be somewhat embarrassing, but won’t be the end of the world, you’ll stand back up, take another deep breath, learn from your mistakes and try again. Or, you’ll succeed and you’ll be proud of your accomplishments, and move on to the next task with courage.

Be brave. Bolstering your confidence takes practice and time. Take the time to research and ask questions so that you’re prepared and confident.

Punch low self-esteem in the face. When you’re not as trusting in your abilities as you should be, that prevents you from achieving the most you can. People with low self-esteem always have ready on-hand excuses for why they’re not good enough or why they can’t do this or that. Fear of failure is normal, it’s the “not trying” part that makes you miss you out on life.

Take the time to put yourself before others; it’ll make a healthier, more balanced person. You’ll quickly discover that you have more time and energy to do the things you have to do in your life, whether it’s for work or family.

The “More, More, More” Mindset Leads To Broken And Empty Lives?

Wholeness Guide

If you are at a campsite and if you want your barbecue pit to heat up very quickly, the last thing you'd probably think of doing is to pump a huge amount of flammable liquid on it. If you're a responsible camper and know your way around your barbecue pit, you would use a mindset of layering on small twigs, other larger twigs and finally branches and logs on top. That's how you manage the fire.

Unfortunately, such long-term thinking is not rewarded by the modern world. We want the best the world has to offer right here, right now. That's how much of a rush we're in, not surprisingly, we believe in a mindset that the more we have, the more valuable our lives become.

We have completely erased the wall between value and price. We size each other up based on how much stuff or rights to stuff we have. We create this mental hierarchy and people with the most things are at the top. In the Western Hemisphere, a significant amount of people kill themselves every single year because of this mindset.

This is quite shocking because they are all provided for, they are not starving in the streets, and they have more than enough to eat. People are eating and living better now than ever in history, yet people are still killing themselves. This is not only about official suicides. There are other ways to measure suicide.

Other ways people kill themselves are through drunk driving, drug abuse, and accidental overdose. The mindset of the more stuff you have, doesn't necessarily mean the more you've become. These are two totally different things and two totally different tracts of thought. Sadly, modern society teaches us that they are one in the same.

You are worth more than the sum of the stuff that you consume. You are worth more than the status people accord you. It is also a surprise that people live broken and empty lives because they are trapped in this endless mindset spiral of more, more and more.

The more they eat, the hungrier they become. The more they drink, the thirstier they become. The more money they have, the poorer they feel. This applies across the board. Thankfully, there is a way out.

The possible solution

What is the way out? Well, instead of more, more, more; why not focus on a mindset of less, less, less. Learn to let go. Focus on what you already have and learn to love what you already possess instead of beating yourself up desiring stuff you don't currently have. The old Zen Buddhist Maxim quote "less is more", is more relevant now than ever, at least to those of us living in the Western world.

If you believe that your life is missing something or you're living an empty life, you might want to rediscover the concept of wholeness. You are more than just a consumption machine. You are more than just a demographic statistic that is supposed to be marketed to. You are more than your ability to make money. You are more than the status people accord you.

By looking at yourself as a self-enclosed whole organism with its own sense, own desire for purpose and meaning, your life and your perception of life starts to change. To get the inside scoop on an alternative path to personal meaning and reality, click here.

Wholeness Guide

What’s The Big Deal With Emotional Wholeness, Anyway?

Wholeness Guide

Have you ever sat down and just chilled out for a whole day? I'm not talking about playing a video game or watching stuff on Youtube, but just completely chilling out: possibly outdoors checking out some natural landscape or natural features, sitting down on a bench, watching the sunset. Have you ever done that? If not you are missing out on one aspect of being complete - emotional wholeness.

If you had, and you're completely honest with yourself, don't be surprised if you come to the conclusion that there's something off your life, something doesn't feel right. You can't quite point what it is but you think that there's something missing.

You may be doing well enough at work, bills are getting paid, your mortgage is covered month after month, the kids are doing well enough from school, you can buy whatever you want, your debts are manageable, you rarely freak out when you get your credit card balance at the end of the month, but regardless of these, something seems missing.

You might want to consider emotional wholeness. You have to understand that the sense of contentment is an art. A lot of people think that contentment is some sort of product that can be bought. When we buy stuff that's worth a lot of money, that item is more valuable. If you are able to afford something that other people desire, you must be important enough.

We got so caught up in the outer indicators of value that we have lost sight of value itself. We are so caught up in buying contentment through getting more and more stuff that we confused value with price; possessions with being. Not surprisingly, many of us find ourselves in a situation where the more we buy, the less complete we feel.

It's not suppose to work this way. Wholeness enables you to occupy the moment. There's no need to explain; there's no need to be somebody that you're not; there's no need to make excuses; there's nothing to worry about. The past is the past, the future is yet to happen and here you are, in the moment, enjoying it and being in it.

The problem is we have lost sight of the concept of wholeness, we are so bombarded with so many different signals that throw us off the whole concept of wholeness. We've reached the point where most of us have forgotten the whole idea of wholeness.

Maybe, if we buy enough stuff, contentment and wholeness will come in. Maybe if we live in a big enough place, this will kick in. Again, this is just in the back section of your mind. this is real. This is the kind of emotional treadmill we find ourselves in. The more we buy, the more we consume, the more we burn out.

Invest in the way out

Instead of running yourself ragged on a treadmill, has it occurred to you that maybe, you can make things easier on yourself by just getting off the treadmill? Yes, you're supposed to level up until you breakthrough and get the prize. That's how it's marketed, at least.

You might want to reconsider the power of stopping and the power of the infinite now. Click the image below to learn more about emotional wholeness and how you can achieve it using practical steps.

Wholeness Guide