As you age you know that you have to stretch, but why? Check out my answer
Do you only have 20 minutes but you want to get a great workout? This blog will tell you how to spend that time effectively.
Our bodies are built with form and function in mind. We have powerful legs to propel us forward and our buttocks to slow down.
Foods high in protein include:
- 7 grams of protein per ounce
- Breast: 30 grams per 3.5 ounces
- Thigh: 10 grams per ounce
- Drumstick: 11 grams per ounce
- Wing: 6 grams per ounce
- 22 grams per 3.5 ounces
- Chop: 22 grams per 3 ounces
- Ham: 19
With daily use, we usually do a good job maintaining shoulder motion to the front and sides. We do not do as good a job at keeping the back of our shoulders and rotator cuff (the four small muscles that keep our shoulder joint together) well stretched. Keeping the back part of the shoulder flexible helps...Read More
I call total knee replacement, "healing with steel." Total knee replacement is one of Orthopaedic Surgery's most successful procedures. We have been replacing knees for more than 30 years and have a huge body of literature documenting the best ways to diagnose, implant as well as the outcomes...Read More
Tips for healthy eating include:
- Eat green and leafy all the time. You won't gain weight, and you will cover your vitamin and mineral needs.
- Eat protein with every meal. Protein digests slowly and will keep you feeling full longer.
- Eat healthy fats. Your body needs fat, but you must choose
Flexibility is essential in preventing all kinds of injuries but tendonitis in particular. Prevention of tendonitis requires stretching the muscle on a regular basis, which allows less pulling and traction on the tendon's attachment to the bone. When tendonitis does occur, it is important to treat...Read More
Irongeezers range from baby boomers to ultraseniors, some of whom are in their 80s and 90s. Far from being cranky couch potatoes, irongeezers have a passion for physical activity and involvement in a healthy lifestyle. They have a dash of "iron" for strength of mind and body to maintain hale and...Read More
Getting oxygen from the outside air to inside your cells takes efficient collaboration among your lungs, heart, and the cells they feed. As you age, the efficiency of oxygen delivery, and therefore your ability to perform at a peak level, shifts. The changes in performance with aging are attributed...Read More
When blood pressure increases, our hearts adjust by pumping harder. This is because the arteries -- the blood vessels that take oxygen-rich blood away from the heart and deliver it to our bodies -- become stiffer and less flexible with age. This stiffening and loss of flexibility causes blood pressure...Read More
The Academy of Nutrition and Dietetics and the Food and Nutrition Board of the Institute of Medicine at the National Academy of Sciences list the energy requirements for older athletes as 55 - 58 percent from carbohydrates, 12 - 15 percent from protein, and 25 - 30 percent from fat. If you are a...Read More
For exercise lasting an hour or more, eating 30 to 60 grams of carbs, as either food or beverage, is recommended. This is the purpose of all those nutrition bars and gel packs. (Try them out at home before you hit the road or gym with them because they can sometimes cause stomach upset or diarrhea.)...Read More
The Glycemic Index is a measure of the effect of carbohydrates on blood glucose levels and insulin production.
High glycemic index foods include: cake, pastry, candy, English muffins, raisins, chips, sucrose, white bread, millet, couscous, honey/syrup, carrots, pretzels, barley bread, watermelon,...Read More
Carbohydrates are simple molecules made of three elements -- carbon, hydrogen, and oxygen -- linked together by weak bonds. Carbs are made of sugar, the most simple of which, glucose, is the body's primary energy source and is the sugar in the blood. When single sugar molecules are strung together...Read More
For some of the same reasons exercise is good for your heart, exercise is great for sexual function. Physiologically, erection is all about healthy blood flow, and men who exercise have been found to have 41 percent less erectile dysfunction than those who sit on the couch. Read More
Whole foods outperform supplements as a source of most bone-healthy nutrients. Make selections that contain more than 10 percent of the daily value. Many foods are now fortified with calcium, making it easier to accumulate what we need. Look for these items:
- Milk, yogurt, cheese
- Orange juice
There is a classic equation for predicting how much energy you need just to survive, or your basal metabolic rate (BMR). It is called the Harris Benedict Equation and uses sex, weight, height, and age to predict your energy requirements.
- Women: BMR = 655 + (4.35 X weight in pounds) + (4.7 X height