Swim Down Your Blood Pressure

Posted on February 4, 2017 by Mirabai

I find myself swimming most days of the week for about 45 minutes. And though I do my regular exercise (weights, stretching and aerobics) I am experiencing a whole new level of mind-body fitness in the water. No matter what’s on my mind, or how tired I might feel every single time I immerse myself, the movement of my body, and the rhythm of my breath put me into an alpha state and the time just flies by.

I got to wondering about the science of all of this. And sure enough a study published in The American Journal of Cardiology found that swimming lowered blood pressure substantially in adults over 50. Participants built up to 45 minutes three to four times a week and lowered their blood pressure an average of 9 points. (That’s as much as some blood pressure medications according to the Mayo Clinic).

Other aerobic exercise like cardio dance, brisk walking and biking also works. But swimming has virtually no impact on your joints, and gliding weightlessly through the water with a rhythmic stroke creates a mantra that induces a meditative state which is also know to help reduce blood pressure.

I hate to get techy now that I’m all relaxed, but just so we are all on the same page, blood pressure is the pressure your blood vessels experience when blood is pumped through them by your heart. Two numbers represent the pressure leaving and returning to your heart. The first number is called systolic blood pressure, when your heart pumps out. The second number is diastolic blood pressure, when the blood enters your heart from the lungs. Normal blood pressure is about 120/80 and high pressure starts around 140/90.

So try taking some of your aerobic workouts into the pool, and get some swimming in. Your blood pressure may thank you for it.

As always be sure to check with your doctor before beginning any exercise program.

*Effects of Swimming Training on Blood pressure and Vascular Function in Adults Over 50 Years of Age http://www.ajconline.org/article/S0002-9149%2811%2903445-X/abstract

Here are the blood pressure guidelines from the American Heart Association

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Skeletal Fitness: 3 Important Exercises

Posted on January 16, 2017 by Mirabai

Skeletal Fitness is important throughout our lives.

With 12,000 boomers a day turning 65, that’s one every 8 seconds for the next 18 years; and with 50% of women over the age of 50 projected to have an osteoporosis related fracture in their lifetime, I thought I’d be a little practical this year and give you a mini workout to help you protect your bones.

Skeletal Fitness

Our bones are living tissue and grow stronger with weight bearing and resistance exercise. This is called Bone Loading and can help us maintain our skeletal fitness.

And since the three areas most at risk for Osteoporotic fracture are the Spine, the Hip and the Wrist, here are 3 easy Bone Loading exercises, one for each of those areas, you can do using a pair of hand weights or a couple of soup cans. Use a weight that makes the exercise feel somewhat hard after 8 reps. Remember to always exhale on the exertion. Do 8-15 reps of each of these exercises. Start where you’re comfortable and build up.

And of course always consult your doctor before beginning this Skeletal Fitness exerciseprogram.

Double arm row: Loads Spine

Start with arms in front of you, weights together.

Slowly row arms back, bending elbows bringing weights to chest height.

Squeeze shoulder blades together, without shrugging your shoulders.

Lunge – Loads Hip and Femur (thigh bone)

Stand tall, feet about shoulder width apart, hands and weights at your sides.

Keep body erect and lunge forward with left foot, bending both knees to help facilitate the move. (Right heel comes off the floor). Your front knee should be aligned over the second toe of that foot and your weight should be centered between your front and back foot.

Hold for 8 seconds, (remember to breathe) return to starting position and repeat lunging with right foot.

Wrist Curls

Hold arms in front of you palms up.

Using only your wrists, curl weights toward your body until knuckles are facing the ceiling.

Slowly lower and repeat.

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Fashion Flash! Holiday Edition

Posted on December 11, 2016 by Mirabai

Welcome to another NEW Holiday Week Edition of Fashion Flash! I’m your host, Health & Wellness Blogger, Mirabai Holland from MovingFreeWithMirabai.com. Join us Fashion Flash! Bloggers for some Holiday Fabulousness. We’ve got Fashion, Beauty, Health, Lifestyle and a Partridge in a Pear Tree. Enjoy.

Erika, blogger in chief at Notes from My Dressing Table is sharing Beautiful Holiday Gift Ideas from Evine She also has a special discount code for first time customers and a fabulous giveaway open through 12/16.

Deb of No-Nonsense beauty Blog has a holiday gift of health for the whole family. Find out more.

Can the state of your personal space affect your health? Jackie Silver Style shares interesting findings.

After 40, eyelashes and brows can get sparse and brittle. Allison from Never Say Die Beauty introduces you to the Art Natural Advanced Eyelash and Brow Enhancer that’s helping her achieve longer, fuller, softer lashes and brows fast!

Melanie from Society Wellness teaches us that the health and tone of the muscles in our face are the keys to a youthful glow, and a balanced body.

Inka of glamourgrannytravels goes green in exotic Bogor/Indonesia.

Okay, she’s no Diana Nyad but Claude Noelle Toly is a swimmer and she recently swam around the Statue of Liberty, a long time dream. Not too shabby for an antique dealer by day. Do you have a similar dream?

Barbara Hannah Grufferman, author of THE BEST OF EVERYTHING AFTER 50 and AARP Contributor, shares her best tips to stay strong . . . for life.

Marcia from Beauty Info Zone is crazy about concealers. She obsessively collects them but some get used more than others. What 3 concealer brands are high on her radar these days.

The holidays are in full swing. Thanksgiving just passed us and now Christmas is in a couple of weeks. Tania from 50 Is Not Old styles a holiday outfit today that will be sure to put you in the Christmas spirit.

Looking for a high quality gift for a special woman? Prime Beauty is giving away this Tahaitan South Sea Pearl Necklace from The Pearl Source.

And if you need a little nudge to help avoid gaining those extra pounds try my Holiday Workout Kit: A Great Buy!

For a gift that keeps on giving for a lifetime, check out my holiday 50% discount on all my products. Put MOVENOW AT CHECKOUT GOOD UNTIL 1/30/17

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How Exercise Affects Sleep

Posted on December 4, 2016 by Mirabai

Sleep and Exercise

Health experts recommend eight hours of sleep a night for most adults. Yet so many of us get fewer than six-and-a-half hours during the work- week. We all love a good night’s sleep. But did you know that not getting one not only makes you dull and stressed, it can also make you pack on the pounds.

Too little physical activity is clearly part of why we’re overweight.

But a lack of sleep may make weight loss and weight control more difficult by altering your metabolism. It may also be changing your eating and exercise patterns.

In a Japanese study, children sleeping less than eight hours a night were almost three times as likely to be overweight.

Lack of sleep may change hormone levels and thus influence weight gain. Higher levels of the hormone insulin have been linked to a shortage of sleep.

Because insulin promotes fat storage and controls blood sugar, extra insulin could make weight loss more difficult.

Studies also show that a lack of sleep leads to lower levels of the hormone leptin, which can cause an increased appetite. Sound familiar?

A third hormone affected by too little sleep is cortisol, linked by research to stress. When people feel threatened or stressed, their cortisol levels rise in a “fight or flight” reaction. In one study, people whose cortisol levels rose highest in response to stress had more waistline fat – and fat at the waist is related to the greatest number of risks for heart disease and other ailments.

If you were wondering where this is all going here it is. Results from a Stanford University study show exercise, particularly aerobic exercise in the late afternoon or right after work can turn this all around.

The physical stress of aerobic exercise produces fatigue and a rise in body temperature. A few hours later, your body temperature drops. That coupled with the fatigue from your exercise triggers your brain to induce a deeper, longer sleep.

What time of day you do is as important as doing it. If you exercise too close to bedtime you may be up for hours climbing the walls. Getting a half hour brisk walk is all it takes.If you belong to a Gym, get there and mix it up on the cardio machines.

Or get yourself a good cardio dance video by a certified instructor. In any case quality zzzzzs equals quality of life and may even increase longevity.

And if you need a little nudge my Holiday Workouts Kit is a Great Buy!

For a gift that keeps on giving for a lifetime, check out my holiday 50% discount on all my products. Put MOVENOW AT CHECKOUT GOOD UNTIL 1/30/17

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Holiday Workouts

Posted on December 3, 2016 by Mirabai

Just about now, you may have gotten too busy to think about exercise or what I call “Holiday Workouts” . But with New Year’s resolutions just around the corner it might just make some sense to hedge your bets.

Well, I’d like to remind you to get moving again if you want to “live long and prosper”.

So to make it easy, do these 5 Most Important Holiday Workouts at least a few days a week even if you begin with as 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.

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

Holiday Workouts: Aerobic Training No. 1

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.

Holiday Workouts: No. 2: 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!

Holiday Workouts: No. 3: 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.

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

Holiday Workouts: No. 4: 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

Holiday Workouts: No. 5: 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

And if you need a little nudge my Holiday Workouts Kit is a Great Buy!

For a gift that keeps on giving for a lifetime, check out my holiday 50% discount on all my products. Put MOVENOW AT CHECKOUT GOOD UNTIL 1/30/17

TAKE CHARGE OF YOUR HEALTH! SHED THOSE HOLIDAY POUNDS!

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Golf Exercises Improve Your Game

Posted on September 20, 2016 by Mirabai

Golf Exercises

There are over 20 million golfers in the United States alone. And those who play frequently, including the pros, are often plagued by over-use injuries.

It’s the repetitive motion of the golf swing that’s the culprit. And if your form is less than perfect you can hurt yourself on a single swing.

It uses the same muscles every time: mainly shoulder (rotator cuff) core (side of the waist, abdominals), and arms (elbow, forearm and wrist)

Also, like any other physical activity, it’s good to warm-up your body at least 5-10 minutes before starting to play. A brisk walk, a few arm circles and practice swings with a towel will help to elevate your body temperature, lubricate joints and increase blood flow to your working muscles.

As for the current aches and pains, you probably have to rest those muscles until they heal.

The good news is, there are Prehab golf exercises to help you play injury-free in the future and they will also help improve your game.

Here are some essential exercises.

Essential Golf Exercises:

Towel warm-up

Roll up a towel lengthwise and take a few practice swings to warm-up the muscles you’ll use when you add the weight of the club.

Golf Exercises: Side Bend
If you have hand weights, great. Otherwise, grab some cans from your pantry.

Stand feet shoulder width apart, knees slightly bent, arms at your sides. Without bending forward or back, bend directly to one side, while sliding the weight in your opposite hand up the side of your body to your armpit. Do the same on the other side. 8-12 reps on each side, alternating side to side. Areas Worked: Side of the Waist

Golf Exercises: Core Strength & Stretch

Start on your hands and knees in a tabletop position.

Gently stretch your right arm out in front of you till it’s level with your torso. At the same time raise your left leg and straighten it behind you. Hold for 10-20 counts and slowly return to starting position. Switch sides and repeat. Areas Worked: Abdominals, shoulder, hip and back of leg

Golf Exercises: Oblique Twist

Lie down, knees bent, feet hip width apart. Place your hands behind your head.

Lift and turn your torso to point your right elbow towards your left knee (keep your elbow back in line with your shoulder) and return to start. Do 8 reps. Switch sides and repeat. Areas Worked: Abdominals, particularly the side abs.

Golf Exercises: Rotator Cuff

Holding cans or hand weights bend arms at the elbows to 90 degrees in front of you. Keep your elbows bent and bring your arms out to your sides.

Repeat 8-12 reps.

Areas Worked: Shoulders

Golf Exercises: Wrist Curls
Hold hand weights at your sides, elbows at 90-degree angles, palms down. Keep arms stationary, and using only your wrists, slowly curl the weights towards you until your knuckles are facing the ceiling. Repeat 8-15 reps

Flip weights palms up. Do 8-15 reps in this position.

Areas Worked: Forearms and wrists.

Golf Exercises: Diamond Stretch

Raise arms over-head, linking hands together. Slightly bend elbows and gently move them back.

Hold for 10-20 counts.

Areas worked: Shoulders, chest and upper back.

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Fashion Flash Fall Edition

Posted on September 19, 2016 by Mirabai

It’s Fashion Flash Monday!

As always, I am happy to be our Fashion Flash host this week. My Moving Free with Mirabai the Women’s Health Blog helps you fight age-onset health issues with targeted articles about how you can be and stay Fabulous Forever

Speaking about fabulous, we have a new edition to our fantastic team of bloggers. Please welcome Allison Cohen from neversaydiebeauty

Keep reading and get the latest info and deals in beauty, fashion, skincare, health and fitness for women 40+.

Allison from Never Say Die Beauty is giving away a stunning PUR Cosmetics Limited Edition 10th Anniversary 4-in-1 Pressed Powder Mineral Foundation compact in the shade Blush Medium. The blingy silver compact celebrates 10 years between PUR and Ulta Beauty. Enter here to win it!

Beauty Info Zone loves nothing more than to offer a wonderful giveaway and the one from Enchanted Apothecary is exceptional. Not only are the soaps from this company beautiful but they are infused with crystals and crystal energy. This is an international giveaway that we are excited to present.

Get gentle care for your beautiful coloured hair with Derm Organic Color Care Hair Care This line is affordable, easy to buy, is vegan, gluten free, PH balanced and cruelty free.

Barbara Hannah Grufferman, author of THE BEST OF EVERYTHING AFTER 50 and AARP contributor, wants to remind us that September is Ovarian Cancer Awareness Month, and it’s the best time to pay attention to our bodies.

We all struggle with self esteem issues from time to time. A new book Prime Beauty is reading gives us 7 Ways to Banish Negative Chatter Forever and Reclaim Your Life!

Jackie Silver from AgingBackwards.com reveals some of the surprising causes of hair loss in women.

How to integrate the warm autumnal tones into your wardrobe.

Is cottage cheese truly healthy for you? Deb of Nononsense Beauty Blog looks at the facts and figures of this iconic diet food.

Society Wellness shares a list of 9 nutrients that can help support your fitness goals.

Bring In Your Parents Day. Think of it as Career Day at your child’s school in reverse. Instead of you explaining to their fellow classmates what you do, your son or daughter tells you what they do on the job. It’s all part of your second life transition.

What I had in mind when setting off for a five day trip to Oman last year, was a vacation of nothing more than relax, rest and luxury.

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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Better Sleep

Posted on August 24, 2016 by Mirabai

Looking to get better sleep? We all love a good night’s sleep. But did you know that not getting one not only makes you dull and stressed, it can also make you pack on the pounds.

Health experts recommend eight hours of sleep a night for most adults. Yet so many of us get fewer than six-and-a-half hours during the work week.

Too little physical activity is clearly part of why we’re overweight. But a lack of sleep may make weight loss and weight control more difficult by altering your metabolism. It may also be changing your eating and exercise patterns.

In a Japanese study, children sleeping less than eight hours a night were almost three times as likely to be overweight.

Lack of sleep may change hormone levels and thus influence weight gain. Higher levels of the hormone insulin have been linked to a shortage of sleep.

Because insulin promotes fat storage and controls blood sugar, extra insulin could make weight loss more difficult.

Studies also show that a lack of sleep leads to lower levels of the hormone leptin, which can cause an increased appetite. Sound familiar?

Better Sleep With Aerobic Exercise

Results from a Stanford University study show exercise, particularly aerobic exercise in the late afternoon or right after work can turn this all around.

What time of day you do is as important as doing it. If you exercise too close to bedtime you may be up for hours climbing the walls. Getting a half hour brisk walk is all it takes.

If you belong to a Gym, get there and mix it up on the cardio machines.

Or get yourself a good cardio dance video by a certified instructor.

In any case quality zzzzzs equals quality of life and may even increase longevity.

For more health and fitness information and at home exercise programs please visit www.mirabaiholland.com

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Aerobic Exercise: Dust Off Your Sneakers

Posted on February 20, 2016 by Mirabai

Exercise has always been trendy. From Jack LaLanne to the latest computerized workouts. I’m sure you can fill in the blanks decade by decade. I’m not particularly upset by that. Trends drive the industry. Some of them are downright wonderful as is the case towards softer workouts like yoga and pilates. One thing that does bug me though is the trend towards doing ONLY yoga and pilates. They do little or nothing for your heart.
I love these forms of exercise but not at the expense of the basics.

Remember Aerobics? (It’s trendier to call it cardio now)

Aerobic Exercise

February is Healthy Heart month so what better time than now to get back into Aerobics. And if one of your New Year’s resolutions is to get fit, you simply aren’t gonna be fit unless you get a regular dose of cardio. In case you forgot, aerobics is any exercise using your large muscle groups to increase the body’s need for oxygen over an extended period of time. Low impact Cardio Dance, Brisk Walking, Jogging, Biking and Swimming, are all good forms of aerobic exercise. According to the National Institutes of Health a half hour of moderate aerobic exercise a day can reduce risk of heart attack by 50% and have a positive effect on most of the problems associated with aging.
Cardio energizes your body from the inside out. Your heart is pumping like mad. Your lungs and arteries are hard at work delivering the oxygen that you need to keep going.
Your muscles are getting a great workout carrying your body around. You’re burning a bunch of calories and if you keep it up for 30 minutes or more your natural mood enhancers the endorphins kick in and you get the exerciser’s high. You can see why you’d want to get a daily dose of aerobic exercise. It goes a long way toward reducing our risk for disease, managing our weight, and lightening our mood to help us stay fabulous forever.
So dust off your sneakers.

For more info on Women over 50 Health and Fitness and at home exercise programs for visit www.mirabaiholland.com

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Cardio Exercise Improves Mood

Posted on February 6, 2016 by Mirabai

Now that the weather is getting colder and the days are getting shorter, I find myself as you may too, for no apparent reason, feeling a little blue. So I dust off my sneakers and get ready to move because I know cardio exercise improves mood.

Research shows that cardio exercise improves mood because it increases levels of serotonin and endorphins in the brain. These are important neurochemical transmitters, which help to elevate and stabilize your mood.

In fact one of the known causes of depression is a lowered level of serotonin. Aerobic exercise can be as effective as medication for relieving mild to moderate depression in many cases.

More Reasons Why Cardio Exercise Improves Mood

There is more to cardio exercise than serotonin and endorphins. It helps lower adrenaline, a chemical associated with stress to help promote relaxation. And as you become more fit you feel better about how you look and feel. This can give you a positive outlook in general. Try some easy aerobics. You may just cardio dance your troubles away. I make sure I’m exercising aerobically most days of the week, at least for 30-60 minutes. I not only feel my spirits lift while I’m exercising but for many hours afterwards.

Are You Depressed?
The standard symptoms for depression are:

Persistent feelings of sadness or “emptiness”
Sense of hopelessness, worthlessness, and guilt
Inability to enjoy ordinary pleasurable activities, including sex
Noticeable change of appetite, possibly accompanied by significant weight loss or weight gain
Shifts in sleeping patterns, such as insomnia or sleeping too much
Difficulty concentrating, persistent irritability, excessive crying
Preoccupation with thoughts of death or suicide
Decreased energy, fatigue
Persistent aches and pains

Many things can cause depression. They range from some medications to low levels of light during the winter months. Alcohol and a poor diet, as well as inherited predisposition, can lead to the condition as well. Before you decide on asking your doctor for an anti-depressant prescription, adopt the healthy lifestyle habits of a nutritious diet, regular exercise and enough sleep. If things don’t improve, of course, seek medical help.

So try my take on the old Arlen & Koehler song lyric that Judy Garland sang, “forget your troubles, come on get happy” you can exercise your blues away.

For more info on women health and fitness and at home exercise programs for women visit www.mirabaiholland.com

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Moving Free With Mirabai

Healthy Living Blog 50 + On Demand Workouts

Swim Down Your Blood Pressure

Skeletal Fitness: 3 Important Exercises

Skeletal Fitness

Fashion Flash! Holiday Edition

How Exercise Affects Sleep

Holiday Workouts

Just about now, you may have gotten too busy to think about exercise or what I call “Holiday Workouts” . But with New Year’s resolutions just around the corner it might just make some sense to hedge your bets.

Holiday Workouts: Aerobic Training No. 1

Golf Exercises Improve Your Game

Golf Exercises

Fashion Flash Fall Edition

Keep reading and get the latest info and deals in beauty, fashion, skincare, health and fitness for women 40+.

Better Sleep

Better Sleep With Aerobic Exercise

Aerobic Exercise: Dust Off Your Sneakers

Aerobic Exercise

Cardio Exercise Improves Mood

More Reasons Why Cardio Exercise Improves Mood