Aqua Ballet Lower Body Workout

We are filming for several hours a day starting at the crack of dawn. The weather is cooler but not for long. My only relief has been to strip off my workout clothes, which are almost pasted to my body, jump into a swimsuit and plunge into the pool. After about 45 minutes of laps back and forth (I’m so motivated from watching all these Olympic swimming trials on TV) I get an idea. What if I try some ballet barre exercises in the water, holding on to the side of the pool? Aqua Ballet Barre, not such a bad idea I’m thinking. So I try one of my on land favorites for my legs and butt. I like it! I can really feel it working. It may be even more effective with the water for added resistance.

Try it yourself.

AQUA BALLET WORKOUT:

Stand facing front, heels together, feet turned out. Hold on to the edge of the pool with your right hand. Slowly bend left knee, bringing foot up to right knee forming a triangle. Slowly stretch leg in front of body. Then bring foot back to the knee of the standing leg and return to the starting position. Repeat 4 times to the Front, Side, and Back.

Turn around and repeat exercise on the other leg holding on with your left hand.

Below are Aqua Ballet Workout Photos

Aqua Ballet

 

 

 

 

 

 

 

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Fall Prevention-Keep An Eye On Falls

Fall PreventionIs your vision putting you at risk for a deadly fall? The answer may surprise you. Falls are a leading cause of death in older adults.

Do you really want to go out with that kind of a bang? Not being able to distinguish, or maybe just being less likely to notice a hazard that causes a fall, is a problem that sneaks up on you.

 The quality of our vision diminishes with age slowly, and often goes unnoticed; or we may just rationalize symptoms away.

Starting at around 40 the lenses in our eyes become less elastic making it hard to focus up close. We eventually admit it and fix the problem with reading glasses. But that’s just the beginning. By around 50 we may think there’s not enough light in a room, or daylight conditions are immediately too bright when we go outside. In fact our pupils have gotten smaller, and our ability to adjust to changing light has slowed with age. So we require more light indoors, and transitions from dim to bright conditions become more difficult. We don’t usually think of aging eyesight as the cause. It’s easy to shrug off.

As we get older and contrast perception diminishes, making it harder to perceive stairs, curbs and other dangers, we blame shadows or glare. And worsening vision throws off our balance and proprioception (knowing where our bodies are in space). Combine imperfect vision with age related orthopedic issues and we’re set up for a life altering or life-ending event.

Most of the time, the vision problem is easily corrected with a visit to an ophthalmologist and prescription for glasses. And if you do have a more serious issue, it can be detected and treated before vision loss occurs or gets worse. But remember, it sneaks up on you. So get a checkup even if you don’t think you need one.

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Aqua Exercise: A Splash of Fabulous!

Aqua ExerciseAqua Exercise: A Splash of Fabulous!

 

 

 

 

 

Did you know that  swimming can lower your blood pressure. What’s up with that?

Water babies, that’s us. We’re at home in liquid from pre-birth and we seem to naturally gravitate to it. We love the ocean, the lake the pool, the hot tub, and the bathtub.

What is it about water that means so much to us? It surrounds us, it cradles us, and it supports us. We’re nearly weightless in water. The largest of us can glide with ease and grace, feeling minimal resistance. And, I think it’s those endearing properties of water that make aqua exercise pleasant and effective.

Fitness
Swimming is the most common form of Aqua Exercise. It’s good for all ages. It uses all your major muscle groups, strengthens, tones, and helps build aerobic capacity. There’s almost no impact, so it’s kind to your joints while it gets you in shape.

I swim laps for 30 to 40 minutes four or five times per week. I find it relaxing and stimulating at the same time. Some days it melts my stress and puts me in a meditative state. Other days I do some of my best thinking during my swim workout. In any case, I always get out of the water with that energized good-tired feeling. Mornings are my favorite time to swim. But I’ll take a swim any time I can fit it in. I mostly swim outside so, as pretty as dusk is; I’m usually done before that, because mosquitoes love me.

If you’re a beginner, start slowly with a few minutes a day. Stay in your comfort zone and build up. I can swim for an hour or so now, when my body’s in the mood. But it took me over a year to get that conditioned, and I had a head start as a fitness professional. Take your time and keep it fun.

Aqua Exercise

Can’t swim? No worries. There are classes at the local rec. centers everywhere. There’s aqua cardio, aqua strength, aqua stretch, just about aqua everything. It’s done in about four feet of water so there’s no need to swim. You can get a great workout. It’s no-to-low impact, so it’s easy on your joints. And, if you have access to a pool or calm water, now you can stream a workout on to your tablet, prop it on a chair and exercise your brains out.

There’s some cool equipment to use in the water, too; aqua dumbbells, paddle gloves, jogging vests. Obviously if you’re going deep water running you’ll need one of those deep water jogging vests. But otherwise, you don’t need that stuff to get started. Many aqua cardio classes don’t use any equipment.

Here is an Aqua exercise you might try for cardio:

And, you can do Aqua Strength exercises using aqua dumbbells or a couple of empty plastic water bottles filled with air for resistance. Here’s a video with a few Aqua Strength exercises:

PT and Rehab
Immersion in water was used for healing by ancient civilizations more than 3,000 years ago.

They were on to something, though they probably didn’t know quite what. Immersion in water provides a supportive, low impact, low resistance environment for modern, medically based, physical therapy and injury rehab. A doctor usually prescribes this type of exercise.

Aging Fit
Someone really smart, and probably pretty old, once said: “Aging is not for the faint of heart.” Can I say I can relate to that without giving away my age? Guess not.

Luckily water is also a great medium for vintage bodies that simply can’t take the impact of other types of exercise, at least not every day.

Even if you’re pretty active getting older can make it hard to do land-based exercise on a regular basis. And water is fun. You don’t know you’re exercising until you get out and your body tells you “Oh, that was a workout.”

As our health-conscious population lives longer and longer, I think aqua, with it’s ability to surround and support our aging bodies while we keep them operational, is the wave of the future. Get those creaky bodies in the water. Try it, you’ll like it.

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Osteoporosis: What Does Buying A Purse Have To Do With It?

We all have a lot to lose if we take a serious fall. Assuming we survive, the effects can be life altering. And if you have osteoporosis, what would have been a minor slip and fall for others, could have devastating consequences for you. Here’s a fall prevention video that should be of interest to anyone interested in staying upright.

Osteoporosis Fall Prevention Video

There’s a story that prompted me to post this video and write this article. Here it is.

OsteoporosisI have a friend who had been eyeballing this cute little red purse for a couple of months.  She didn’t need it but she wanted it and sort of became obsessed with it.

She’d visit it online and wave to it in the store. But, there’s no way she was going to buy that purse because wanting it that bad made her feel a little stupid.

Well, the darn thing went on sale the other day at 40-percent off and another 10-percent off with her store card. Now, of course, she had to have that red bag.

Apparently, so did every other woman in the United States. Because, she had it in her online shopping cart and by the time she got her credit card out, it was no longer available. It had been snatched right out of her cart.

She was furious. She felt violated. “How dare they sell MY red purse?”

She called the company.  They apologized and looked for one in their inventory anywhere. They gave her stores and a warehouse to call and reserve it before the last one could be sold. She called around for over an hour and finally got to someone who found one in California and ordered it for her.

As she was patting herself on the back for her investigative skills and persistence my friend had an aha! moment. She had recently been diagnosed with osteoporosis. Her doctor had given her a list of endocrinologists he’d be comfortable recommending but she hadn’t even looked at it, let alone researched it.

“I had been meaning to but I had been putting it off for no good reason. I thought why on earth don’t I apply that same purse passion to taking charge of my own health care?”

She thought about it for a minute and the answer she came up with unnerved her a little. “Health care is not sexy,”  Purses are sexy! Purses are sexier than being healthier and maybe living longer? Eek!

But health is sexy! Quality of life is sexy!

As she started to Google the doctors on the list, she began to sing a parody to that old rock song.
“I’m too sexy for my purse, too sexy for my mouse pad, but not too sexy for my doctor’s office. Maybe a little bit too sexy, but I’m goin’ anyway.”

I think perhaps my friend has touched a nerve in many of us. Would we really rather look good than to feel good?

Sure seems like it. I think it’s that very premise that prompted an ad agency to come up with a TV commercial for a dietary supplement featuring a sexy dancing X-ray skeleton of a baby boomer model that’s protecting her looks by protecting her bones.

It got my attention. If you can’t get them to do it for health, get them to do it for beauty. Twistedly brilliant!

So I guess, if beauty is your motivation, go for it; especially when the health comes with it.
But what do you do if you already have osteoporosis like my friend, or have low bone mass, or you just have the good sense to want to take of your bones?

Osteoporosis And Calcium

I asked Susan Randall, MSN, FNP-BC, Senior Director, Science and Education at the National Osteoporosis Foundation and she said:

Getting enough calcium in our diet is really important. The NOF recommends
an intake of 1,000 miligrams for adult women from age 50 or younger, and age 51 and older — 1,200 milligrams a day for adult women. If a woman isn’t paying enough attention to calcium in her diet she puts herself at risk. But more is not necessarily better when it comes to calcium. Neither women nor men should get more than about 2,000 milligrams a day.

She also said “Weight bearing exercise actually builds bone in youth and will help maintain bone.”

When I asked her about fall prevention she said, “As we get older the type of exercise changes a little bit. We still have to do some impact work but it has to be safe to avoid injury and falls so you want to add balance training, flexibility training, and safe movement to make sure the individual is able to stay active and healthy.”

So what’s the takeaway here? My takeaway is if you like standing on your own two feet, taking care of your bones is about as sexy as it gets.

May is Osteoporosis Prevention Month! It’s Never Too Late To Take Care Of Your Bones!

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Fall Prevention Exercises

Fall PreventionFall Prevention Exercises!

May is Osteoporosis month and I can’t say enough about this debilitating yet largely preventable bone disease.

By definition, osteoporosis is a disease that, over time, causes bones to become thinner, more porous and less able to support the body. Bones can become so thin that they break during normal, everyday activity.
I’ve written a number of articles about the importance of weight bearing exercise and a calcium and vitamin D rich diet in preventing osteoporosis. So today I’m focusing on FALL PREVENTION. So many osteoporotic fractures are caused by falls so anything that can prevent those falls should be on your radar.

An interesting fall prevention method that’s been getting a lot of attention lately is using a Whole Body Vibration platform. Research by the Russian and American space programs has long suggested that a piezo-electric effect caused by vibrating the body strengthens muscles, and may prevent bone loss. A recent German study ‘Erlangen Longitudinal Vibration Study (ELVIS) shows it can also greatly reduce falls.

You simply stand on the vibrating plate and shake for several minutes. How long and how vigorously you shake can be dialed to suit your personal body needs and fitness level.

Commercial versions of the vibration platform are available at gyms and rehab centers. Home versions are sold online and at sporting goods and health equipment stores. Prices for the home versions start at about $199.

And for traditionalist in all of us, it’s true, simple balance exercises can go a long way towards reducing your chances of taking a serious fall.

Fall Prevention Exercises Try this simple exercise:

  • Stand erect near a wall (in case you lose your balance) hands at your sides.
  • Slowly raise one foot a couple of inches off the ground while shifting your weight to your grounded foot.
  • When you’ve got your balance slowly raise your arms over your head and reach for the sky.

As you get more comfortable, try raising your held-up foot farther up until it’s near the knee of your grounded leg.

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Osteoporosis Prevention Diet

Osteoporosis Prevention DietOsteoporosis Prevention Diet? EEK! One more thing to worry about? What ever happened to “these are our golden years”?. Sounds like more bad news but it’s not. True, our bodies can lose up to 40% of their bone mass in the 10 years following menopause. And true, if we don’t do something we could easily end up with osteoporosis. But also true, the fix for this is both easy and delicious.

It’s important to get enough calcium, Vitamin D in your bone healthy diet.  As we age  bodies become less efficient at absorbing these nutrients.

Here are some recommendations.

If you’re 50 or over you should make sure you’re getting a total calcium intake of at least

1200 milligrams daily and a Vitamin D intake of at least 800 to 1000 units daily.

Osteoporosis Prevention Diet

Here are some sources of dietary calcium:

  •  Dairy Products including milk, yogurt and cheese
  • Nuts such as almonds and various green vegetables such as broccoli
  •  Fish with bones such as sardines, and mackerel and calcium fortified juices and cereals.

So, yogurt with fruit, almonds and maybe even a little cereal sounds like lunch. So does a salad with sardines, and a little raw broccoli. How about a nice piece of fish with a smaller salad. You might try some cheese and fruit with a glass of fruit juice. OK, wine. You get the idea. Get your calcium from food and you don’t have to take supplements. But if you do, most people have a better time digesting calcium citrate than calcium carbonate, but they both work fine.

Sources of Vitamin D include:

  • Fatty fishes such as salmon and mackerel and Vitamin D enriched milk, juices and cereals.
  • Although your skin can make vitamin D when exposed to sunlight, sun block prevents vitamin D production.

By now you’re making up your own healthy bones recipes so I don’t have to suggest a Salmon, mackerel, milk, fruit juice and cereal smoothie do I?

But if you’re like most people and wear sun block and don’t get enough D in your diet you’ll need to take a supplement to get your 800-1000 units of Vitamin D.

MORE Osteoporosis Prevention Diet  DO’s

Research suggests nutrients such as magesium, potassium, Vitamins A, K & C found in certain vegies and fruits may help foster better bones. It is recommended to eat about 12 ounces of fruit and 16 ounces of vegies daily.

Here is a list for your concoctions:

  • Magesium include: Raisins, potatoes, sweet potatoes, plaintains, squash, artichokes, beet and collard greens.
  • Potassium include: Oranges, orange juice, bananas, prunes, papaya, avocados and tomatoes.
  • Vitamin A: Mangoes, cantaloupe, carrots, sweet potatoes and spinach
  • Vitamin K: Spinach, brussels sprouts, cabbage, kale, collard, turnip and mustard greens.
  • Vitamin C: Oranges, pineapples, payayas, grapefruits, lemons, strawberries, red

    Osteoporosis Prevention Diet NO’S

One bit of bad news is too much alcohol or caffeine can add to bone loss; and soft drinks particularly colas that have both caffeine and phosphorous (bad for your bones) may be a double whammy.

So that’s my quickie eating for your bones report. Don’t try that smoothie; it’s nasty.

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Walking Exercise

WalkingWALKING EXERCISE

Scientists are still debating exactly when, where, how, and why the species that became us stopped scampering around on all fours, and began to walk erect.
But, with gradual anatomical changes over six or so million years,
we’ve gotten used to it, and at this point it, it feels quite natural. We can walk erect all day now and get from place to place, as people in many regions of the world do daily.

Although our current anatomy made it harder for us to climb trees, walking erect has spawned other things we’ve come to enjoy, like baseball, basketball, tennis, stand-up paddle-boarding, track and field, soccer, ice hockey, roller derby, walks in the park, hiking mountain trails, carrying a colicky baby around the room for hours. Okay, scratch that last one. How about dancing?

For better and worse, nowadays, most of us only have to walk from the car to the elevator, and walking has been relegated to recreation, or simply, exercise.
This brings me to the fact that walking is good for you. We all know that. But, just as a reminder, here’s a partial list of the health benefits of walking from Mayo Clinic

Some people think walking is so good for you they almost never sit. People work at standing desks and wear pedometers to count their steps. 10,000 is a common daily goal.

Others can’t stand to just stand. They’ve built desks onto treadmills and take meetings, type emails, and do their office work while walking. I’ve heard numbers like 10 miles a day in a treadmill while at work. Some believe treadmill desks boost productivity.

I’m a walking advocate and a walking enthusiast. However, as you may know, I believe in the ease in, start with a little, stay in your comfort zone, set attainable short term goals, build up to your ultimate goal over time, method of exercise.

Studies show that vigorous exercise has the most positive effect on the list of health benefits. The same studies also show that moderate exercise shows measurable benefits.

And, I know from personal experience that it’s more sustainable when it’s fun.

This, as you may have guessed, brings me to my pleasure principal. If I like something I do it because I like it. If it’s good for my health, so much the better.

It’s easy to like walking if it’s easy. Start with a pleasant gentle stroll, and if you build up at your own pace over time, it stays easy, even when you eventually build up to vigorous.

I think pedometers and heart rate monitor watches are good tools if you keep them fun. The prices have come down and they give you some valuable information.
But some of the fittest people I can think of, the people who walk everywhere every day because walking is their only mode of transportation, don’t use them. So you don’t absolutely need them.

Shoes are good, walking, running, cross training, or hiking shoes, if you can afford them. But I’ve been to countries where some of the fittest people can’t afford them. Some of the people I’m thinking of don’t have shoes at all. But, I do suggest activity appropriate shoes if you can afford them. Otherwise, just shoes will have to do. You can get plenty fit in just plain shoes if they’re comfortable to walk in.

Good posture is essential for walking. Stand and walk with your head over your shoulders, your shoulders over your hips, and the whole body line-up centered over the base of the feet. Don’t slouch forward or lean back. Try to keep your abs pulled in when you think of it. If you’re used to less the good posture, it may feel awkward at first. But, once you get used to it, I don’t think you’ll want to stand or walk any other way.

Music is the plane that flies you to your destination. So if you like music, plug in your ear buds and walk to your favorites. Try to pick music that helps you walk at a comfortable pace, not too fast or too slow. Stay in your comfort zone.

Do walk. Please make time in your day for it. Whether it’s outside, in a mall, on a treadmill, or in place. It’s in your nature. And, I think you’ll thank yourself for the effort.

Last but not least walking is an adventure. Here’s a video of something that actually happened to me while out walking. The camera just happened to be there.

Andiamo!

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Fight Upper Arm Flab

FIGHT UPPER ARM FLABFight Upper Arm Flab!

My inbox is trying to tell me something. I’ve gotten several versions of this question in the past week alone.
Q: I’m starting to feel that flabby arm anxiety again. Spring is coming and I don’t want to face my sleeveless blouses with these 54 old arms a year flabbier than they were last year. Is there anything short of surgery for me to do to fight upper arm flab?
A: Sedentary women in general and women at a certain age in particularly are faced with this problem every year when the weather gets warmer.  And it does get worst, as you get older.
In fact we can lose up to 40% of our muscle cells by the time we hit 70. This is called sarcopenia. Weight resistance exercise can reverse this process and can help you regain some muscle you have lost.
Here are two easy site-specific exercises that target those problem areas in your upper arm and fight upper arm flab.

Fight Upper Arm Flab: Two Exercises

VIDEO:

Bicep Curl for the Front Arm:
FIGHT UPPER ARM FLABGrab a set up hand weights and stand erect with your feet about shoulder width apart. Weights down at your sides, palms forward. Remaining erect, bending only at your elbows bring the weights up towards you until they reach your shoulders.
Slowly return to starting position. Repeat 8-15 reps.
Pick a weight that will just barely allow you to complete the final rep in good form.

 

Triceps Extension for the Back of the Arm:
FIGHT UPPER ARM FLAB
You will probably need a lighter weight for this exercise because those muscles are often weaker.
Stand erect, weights at your sides, palms in towards your thighs. Remaining erect step forward with one foot and slightly bend the knee. Keeping arms straight, bring both arms behind you just at or above waist height. You should feel the contraction on the back of your arms. Gently lower down to starting position.
Repeat 8-15 reps.

Do these exercises every other day. You should expect some soreness. It’s common when you are building muscle. Doing the exercises every other day gives your muscles a chance to recover and grow. You should see results in about 3-4
weeks. You will be on your way to fight upper arm flab.

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Exercise And Diabetes

Exercise and Diabetes

Exercise and Diabetes! Getting regular exercise is key to preventing and managing diabetes. Exercise decreases insulin resistance and helps to metabolize sugar. It also helps circulation, which can be a problem for diabetics. Other benefits include having more stamina, stronger muscles and bones, burning calories and even elevating your mood. Click below to learn about each

  strength-exercises-levels-1-22402.1414597641.120.120.jpg
Exercise and Diabetes: Here are some tips to help you get the best results out of your exercise program.

    • Before starting anything new, check with your doctor to see what your normal blood sugar range should be and if there are any types of exercise you should avoid. For instance, weight training may be contraindicated if you have eye problems because it may raise blood pressure and rupture blood vessels in the eye.aerobic-kick.jpg
  • Test your blood sugar before and after exercising. Don’t start unless it’s in your normal range.
  • Activities that take you outside during hot or cold weather can affect blood sugar levels. If you find your levels are too low or too high, stop, and wait until they are in the appropriate range. Some diabetics find that exercise brings their blood sugar level too low (hypoglycemia). Some of the symptoms are sweating, anxiety, or feeling hungry. It’s important to always keep fruit juice handy just in case.
  • Wear shoes and socks that are supportive and comfortable. Make sure you have enough room to wiggle your toes so as to not to stop circulation.
  • Clothes like breathable cottons or micro fibers help wick away the sweat and keep you from overheating. In colder weather, dress in layers that you can peel off or put on as needed.
  • Drink water before, during and after exercise. You may not even feel that thirsty but not getting enough fluids can affect your blood sugar level.
  • Warm-up and cool-down at least five-ten minutes before and after exercise. Start your warm-up by doing low intensity movement like walking and end with it. Cool-down is a great time to stretch because your muscles are still warm.

diabetes-weighttrain.jpgExercise can increase quality of life for most diabetics and in many cases help keep the disease in check. Easy aerobics, easy strength or easy stretch exercise can help.

About Diabetes

People may be born with diabetes (Type 1), but most people who have it developed it after birth (Type 2). Overweight and obesity, a diet high in sugar and fat and low in vegetables, fruits, whole grains and beans and lack of regular exercise are major contributors to diabetes. Although Type 2 used to be diagnosed mostly in adults, it now is diagnosed frequently in children and teenagers.

According to the American Diabetes Association diabetes occurs when the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. Getting your blood glucose level tested as part of your annual checkup is important, particularly if you have pre-diabetes, a condition that occurs when a person’s blood glucose levels are higher than normal but not high enough for a diagnosis of type 2 diabetes. There are 41 million Americans who have pre-diabetes, in addition to the 20.8 million with diabetes. Research shows that exercise decreases body fat and helps normalize insulin levels.

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FABULOUS FOREVER WORKOUTS

Fabulous Forever WorkoutsFABULOUS FOREVER WORKOUTS!

I’d like to remind you if you are still in that winter slump, to get moving again if you want to “live long and prosper”.

So to make it easy on you to spring into shape, do these 5 Most Important Workouts at least 4-5 days a week even if you begin with a little as 5 minutes a day working up to about 30 minutes.

Tip: Plan your workout:

Try to exercise as much as you can at the same time every day.

FABULOUS FOREVER WORKOUTS:

Have your workout clothes and accessories ready ahead of time so you can grab and take them with you or put on and go!

Fabulous Forever Workouts1. Aerobic Training

Feeling sluggish? Believe it or not a daily dose of aerobic exercise can help provide you with more energy and stamina. Aerobics is any activity that uses your large muscle groups like brisk walking, swimming, jogging, biking, climbing stairs, or low impact cardio dance. Starting out with as little as 5 minutes a day and building up to 30 minutes will help lower your blood pressure, increase your good cholesterol, HDL, improve your lung function, strengthen your heart, burn calories and elevate your mood.

Fabulous Forever Workouts2. Muscle Strength

Flab is one of those things we all really hate. What’s worse than wearing something that will reveal that little wiggle.

Studies show that if we do nothing we will steadily increase body fat as we get older.

So an inactive 25 year old woman may be at 23% (normal range of %body fat) but if she stays inactive by the time she is in her 60’s she can be as high as 43%.

The good news is this is completely reversible by adding some strength training exercises. And it doesn’t take much: just twice a week for 30 minutes or so.

Make sure you leave 24-48 hours in between for muscles to recover and grow.

Use your own body weight with push-ups (beginners can do them against a wall and modified squats or lunges. Start with a few and build up to 15 reps.

Or use resistance bands or hand and ankle weights. For this, you may need some professional help like purchasing an exercise video with a certified instructor, joining a gym or working with a certified personal trainer. Once you learn a simple routine you can do you can slowly increase the weight as you get stronger.

Tip: Start with 8 reps for each exercise. If you can’t finish the set the weight is too heavy. And if you can do a few more, you need more resistance. The key is to listen to your body.

Fabulous Forever Workouts3. Flexibility Training

When was the last time you could touch your toes? Or in the morning when you wake up do you feel stiff? If this sounds like you then doing a few stretches every day could help you move more freely and even reduce muscle aches and pains.

Here are 4 easy exercises that targets some those tight muscles:

Neck Stretch (try doing it in the shower when your muscles are warming up)

Back Stretch

Hamstring stretch

Calf stretch

Try holding the stretch for at least 10-20 seconds!

Try doing an easy stretch or yoga video or class even once a week can help increase your flexibility.

Fabulous Forever Workouts4. Balance training

Because we see in older adults a loss of balance, which results in more falls,” noted Holland.

— You can do this standing in line at the grocery store

— Stand on one leg and see if you can let go of the shopping cart

— Hold for about 10 seconds

— Also try standing on your tippy-toes and holding for a few seconds

— Balance should be done everyday — all you need is two to three minutes

Fabulous Forever Workouts5. Core training

“We see so many people as they get older avoiding their abs, which results in a bad back,” said Holland. “They’re not really supporting upper torso.”

— Try a few minutes of abdominal exercises

— Reverse curl while you’re lying in back and pull your knees into you

— Hold for five seconds and release

— Start with 10 reps a day and work your way higher

— Crunches are key — not full sit-ups — because some people can do more damage than good

— Keep back on the floor and don’t go all the way up

— Really concentrate so you can feel you’re abdominal wall contracting

— This will help support your back


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