In this article, we’ll explore ten effective and accessible natural remedies for relieving muscle soreness. From time-tested remedies like Epsom salt baths to emerging favorites like tart cherry juice, each remedy offers its unique blend of benefits to soothe sore muscles and support overall recovery. Whether you’re a seasoned athlete, a weekend warrior, or simply someone looking to ease the discomfort of daily activities, these remedies provide valuable options for enhancing your post-workout or post-activity recovery routine.

Join us as we delve into the science behind these natural remedies, discover how they work to alleviate muscle soreness, and learn practical tips for incorporating them into your daily routine. With these remedies at your disposal, you can bid farewell to muscle soreness and embrace the joy of movement with renewed vitality and comfort. Let’s embark on the journey to a happier, healthier, and pain-free you!

Epsom Salt Bath

Soaking in a warm bath with Epsom salts can help relax muscles and alleviate soreness. Epsom salts contain magnesium sulfate, which can be absorbed through the skin and aid in muscle relaxation and recovery.

Along with magnesium absorption, epsom salt baths have the ability to reduce inflammation, improve circulation, and reduce stress. Better circulation promotes the delivery of oxygen and nutrients to muscle tissues, while also aiding in the removal of waste products and toxins that accumulate during exercise. Enhanced circulation can facilitate the healing process and alleviate muscle soreness more quickly.

The warm water combined with the magnesium in Epsom salt can help promote feelings of relaxation and reduce stress levels. Lowering stress and tension can indirectly alleviate muscle soreness by promoting overall relaxation and well-being.

Herbal Supplements

Turmeric

The active ingredient in turmeric, called curcumin, has anti-inflammatory properties that can help reduce muscle inflammation and soreness by inhibiting inflammatory enzymes and molecules. 

By decreasing inflammation, turmeric can help alleviate muscle soreness caused by exercise-induced inflammation and promote faster recovery. Additionally, turmeric has antioxidant properties that can neutralize harmful free radicals generated during exercise, further supporting muscle health and recovery.

Ginger

Ginger contains bioactive compounds called gingerols and shogaols, which also possess anti-inflammatory and antioxidant properties. Like turmeric, ginger can help reduce inflammation in the body, which contributes to muscle soreness after exercise. 

It has been shown to inhibit inflammatory pathways and decrease levels of pro-inflammatory cytokines, helping to alleviate muscle pain and discomfort. Ginger may improve blood circulation and muscle recovery by increasing blood flow to the muscles., which in turn, facilitates in the delivery of oxygen and nutrients needed for repair and recovery. 

Magnesium

Magnesium is an essential mineral involved in muscle function and relaxation. Low levels of magnesium may contribute to muscle cramps and soreness. Taking a magnesium supplement or incorporating magnesium-rich foods like nuts, seeds, and leafy greens into your diet can help alleviate muscle soreness.

It is involved in the production of adenosine triphosphate (ATP), which is the primary energy currency of cells. Normal magnesium levels are the backbone for efficient energy metabolism in muscle cells, ensuring enough energy needed for contraction, relaxation, and repair processes. 

Arnica

Arnica is a plant-based remedy commonly used for treating bruises, sprains, and muscle soreness. It contains compounds, such as helenalin and flavonoids, which aid in anti-inflammatory properties. Applying arnica gel or cream topically to the affected area may help reduce inflammation and relieve pain. 

It can reduce bruising by promoting circulation and reducing inflammation by supporting the body’s natural healing mechanisms. Arnica can provide relief from muscle aches and discomfort by inhibiting pain receptors.

Tart Cherry Juice

Tart cherry juice is rich in antioxidants, including vitamin C and polyphenols. This helps in combating oxidative stress in the body. Oxidative stress may contribute to muscle damage and soreness during and after exercise.Cherry juice helps protect muscles from oxidative stress. 

Tart cherry juice, also, contains melatonin, a hormone that regulates sleep-wake cycles. Good sleep quality and duration is essential for muscle recovery and overall well-being. Cherry juice is also beneficial for joint health. It can reduce stiffness and joint pain, making it a valuable commodity for those with arthritis or other inflammatory conditions.

Peppermint Oil

Peppermint oil contains menthol, which can produce a cooling sensation. This aids in providing immediate relief through numbing the area. Menthol acts as a muscle relaxant, which helps alleviate tension and tightness in sore muscles. 

It can improve blood flow through the facilitation of oxygen and nutrients deliverance needed for repair and recovery. Peppermint oil can decrease inflammation which allows for a faster recovery. 

Coconut Oil

Coconut oil contains medium-chain triglycerides (MCTs) that can be absorbed quickly by the body and used as a source of energy. Massaging coconut oil into sore muscles may help improve circulation and reduce inflammation. 

It can aid in moisture retention because it contains fatty acids, such as lauric acid. This helps prevent dryness of the skin and provides a soothing and lubricating effect. 

Heat Therapy

Applying heat to sore muscles can help increase blood flow, relax tense muscles, and alleviate soreness. When heat is applied to sore muscles, it can cause blood vessels to dilate, allowing more oxygen and nutrients to reach the affected area. That increase of blood flow, in turn, helps flush out metabolic waste products, such as lactic acid. 

Heat essentially “thaws” a “frozen” muscle and allows it to relax, therefore reducing muscle soreness and improving flexibility. Using a heating pad, warm compress, or taking a warm bath can provide relief from muscle discomfort. Various heating methods at home will help reduce pain and provide immediate relief. 

Foam Rolling

Foam rolling, also known as self-myofascial release, involves using a foam roller to apply pressure to tight or sore muscles. This versatile tool can enhance overall performance, allowing a more pain-free day. Foam rolling can help release tension, improve flexibility, and reduce muscle soreness after exercise.

It can help break up adhesions and scar tissue that results from muscle overuse, injury, or poor posture. By targeting areas of muscle tensions and trigger points, a foam roller can alleviate muscle stiffness and soreness. 

Protein-Rich Foods

Consuming protein-rich foods post-workout can aid in muscle recovery and reduce soreness. Protein provides the building blocks necessary for muscle repair and growth.These foods that are low in carbohydrates and high in quality protein can help regulate blood sugar levels. Stable blood sugar levels support optimal muscle repair and can reduce soreness after an exercise. 

It is important to consume protein after an exercise as it will help maximize muscle protein synthesis, which aids in a faster recovery and, therefore, reducing muscle soreness. Include sources of lean protein such as chicken, salmon, eggs, tofu, greek yogurt, quinoa, cottage cheese, and lentils in your post-workout meals. Protein bars and protein shakes are also a great source of protein and work great as a snack and/or meal replacer. 

These remedies offer holistic approaches to muscle soreness relief, addressing both the physical discomfort and underlying factors contributing to muscle fatigue and tension. Whether you prefer topical treatments like arnica gel and peppermint oil or dietary supplements such as magnesium and turmeric, finding the right combination of remedies for your body can support overall muscle health and enhance your fitness journey.

It’s essential to listen to your body, stay hydrated, and prioritize rest and recovery to optimize the benefits of these natural remedies. While these remedies can provide relief for mild to moderate muscle soreness, it’s important to consult with a healthcare professional if you experience severe or persistent pain, especially if it interferes with your daily activities or exercise routine.

These natural remedies can be effective for relieving muscle soreness and promoting recovery after exercise or physical activity. However, it’s essential to consult with a healthcare professional before trying any new remedies, especially if you have any underlying health conditions or concerns.

Inspired by ‘blue zones’: 7 daily habits to live a longer, healthier life – NPR

‘I Spent 36 Hours At A Longevity Summit. Here’s What I Learned About Life…And Death’- Women’s Health Mag

The 7 Keys to Living Longer and Healthier- New York Times

Study: Humans Will Break the Longevity Record- Men’s Health Magazine

Over nearly 80 years, Harvard study has been showing how to live a healthy and happy life – Harvard Gazette

Humans Could Live up to 150 Years, New Research Suggests – Scientific American

Want to Live Longer? Science Says to Do These 5 Things – Time Magazine

3 Ways to Take Care of Your Mental Health as You Get Older – Self

5 Legit Ways to Slow Down Your Body’s Aging Process – Shape

8 healthy habits that may add 24 years to your lifespan – Medical News Today

Benefits of Low-Impact Exercises for Joint Health

Low-impact exercises come with a range of benefits that go beyond simple joint relief:

• Strengthen Muscles: Strong muscles support joints, reducing strain and alleviating pain.
• Enhance Flexibility: Improved flexibility can help reduce joint stiffness, increasing the range of motion.
• Boost Circulation: Low-impact exercises promote better blood flow, which can help reduce inflammation in the joints.
• Improve Balance: Activities like Tai Chi and yoga can improve balance, reducing the risk of falls and injuries.

Tips for Exercising Safely with Joint Pain

• Listen to Your Body: Pay attention to any pain or discomfort, and modify exercises as needed. If something feels painful, stop immediately.
• Warm Up and Cool Down: A proper warm-up and cool-down routine can help prevent stiffness and reduce the risk of injury.
• Start Slow: Begin with short sessions and gradually increase the intensity or duration as your body adapts.
• Focus on Consistency: Regular movement is key to joint health, so aim for consistency over intensity.
• Consult a Professional: If you’re unsure where to start, consider consulting a physical therapist or fitness instructor specializing in joint-friendly exercise.

Swimming

Swimming is one of the best low-impact exercises for joint health. The buoyancy of water reduces stress on the joints, allowing you to move freely without impact. Swimming improves cardiovascular endurance, strengthens muscles, and enhances flexibility. For an added benefit, try water aerobics, which provides resistance to help build muscle around joints without added stress.

Tip: Many community pools offer water aerobics classes specifically for older adults, making it a social and enjoyable way to stay active.

Cycling or Stationary Biking

Cycling, whether on a stationary bike or outdoors, is a joint-friendly exercise that helps strengthen leg muscles, particularly around the knees. It’s great for cardiovascular health and improving range of motion in the hips and knees. Stationary biking allows you to adjust resistance, making it easy to start slow and gradually build up.

Tip: If you have balance concerns, a recumbent bike provides extra stability and can help reduce back strain.

Walking

Walking is a gentle, low-impact way to get moving that requires no equipment beyond supportive footwear. It strengthens leg muscles, improves cardiovascular health, and helps keep joints flexible. Walking on softer surfaces like grass or dirt trails can reduce impact even further, making it a great option for older adults with joint pain.

Tip: Start with short walks, gradually increasing your duration and pace as you feel comfortable.

Yoga

Yoga emphasizes gentle stretching and mindful movement, making it an ideal choice for older adults looking to protect their joints while building strength. Yoga improves balance, flexibility, and muscle tone, helping to stabilize joints and reduce pain. Many studios offer “gentle” or “senior” classes that are tailored to accommodate all levels of flexibility and strength.

Tip: If mobility is a concern, look for chair yoga classes, which offer joint-friendly stretches and exercises while seated.

Pilates

Pilates is a low-impact exercise focusing on core strength, alignment, and balance. This gentle form of exercise uses slow, controlled movements to engage muscles around the joints, offering support and stability. Pilates can improve posture, reduce joint strain, and enhance flexibility, making it a valuable addition to any exercise routine for joint health.

Tip: Beginners may want to start with a mat-based Pilates class or even a class that uses props, such as resistance bands, to modify movements.

Tai Chi

Tai Chi, an ancient Chinese practice, involves slow, deliberate movements that are gentle on the joints. Known as “meditation in motion,” Tai Chi improves balance, flexibility, and muscle strength. This exercise is especially helpful for older adults, as it can also enhance coordination and reduce the risk of falls.

Tip: Tai Chi classes are widely available in community centers and are a great way to stay active and meet others with similar goals.

Resistance Band Exercises

Resistance bands offer a low-impact way to build strength without straining the joints. They provide gentle resistance, allowing for controlled movement that can strengthen muscles surrounding the joints. Exercises like bicep curls, shoulder presses, and leg raises with resistance bands can support joint stability and improve mobility.

Tip: Start with a light resistance band and gradually increase the tension as your strength improves.

Elliptical Training

Elliptical machines provide a cardio workout without the jarring impact on joints often experienced during activities like jogging. The smooth, gliding motion of the elliptical strengthens leg muscles while promoting heart health and endurance. Many elliptical machines also offer handle grips for a full-body workout, engaging arms and shoulders.

Tip: Adjust the resistance and incline to a comfortable level and focus on maintaining a steady, gentle pace.

Seated Exercises

For older adults who experience significant joint pain, seated exercises can be a comfortable way to build strength and flexibility. Seated leg lifts, arm raises, and knee extensions are effective for improving joint mobility without putting pressure on sensitive joints. These exercises can be done with or without light weights, depending on comfort levels.

Tip: Adding ankle weights or small hand weights can increase the intensity as strength builds.

Standing Leg Lifts

Standing leg lifts target the muscles around the hips and knees, which are essential for joint stability. This exercise can help reduce joint pain by strengthening supporting muscles, making everyday activities like walking and climbing stairs easier. Use a chair or wall for support if needed, and perform slow, controlled lifts to avoid putting excess strain on the joints.

How to Perform:

• Stand next to a chair or wall for balance.
• Lift one leg to the side, keeping it straight and controlled.
• Lower the leg back down, then repeat on the other side.

Tip: Aim for 10-15 repetitions per leg and avoid swinging the leg to prevent unnecessary strain on the hips.

Low-impact exercises are excellent choices for older adults looking to improve joint health, reduce pain, and enhance mobility. Activities like swimming, Tai Chi, and resistance band exercises provide gentle, effective ways to strengthen the body without straining sensitive joints. By incorporating these exercises into your routine, you can improve flexibility, reduce joint discomfort, and boost your overall quality of life. Start slow, stay consistent, and enjoy the benefits of better joint health!

Protecting Cardiovascular Health

Oral bacteria from gum disease can enter the bloodstream, contributing to inflammation and the buildup of fatty deposits in blood vessels, which may lead to atherosclerosis (hardening of the arteries). According to Harvard Health, this increases the risk of heart attacks, strokes, and high blood pressure. By managing dental health, you support a healthy heart and lower the chances of cardiovascular diseases, which are the leading cause of death globally.

Managing Blood Sugar Levels and Diabetes

There’s a strong two-way link between diabetes and gum disease. Infections in the gums can raise blood sugar levels, complicating diabetes management. Conversely, diabetes can make gum disease more likely and severe. By keeping the gums healthy, individuals with diabetes may experience improved blood sugar control and a reduced risk of diabetes-related complications.

Reducing Respiratory Infections

When bacteria from gum infections are inhaled, they can affect lung health, leading to respiratory diseases such as pneumonia, bronchitis, and COPD. This risk is particularly significant for older adults, those with chronic respiratory conditions, and people with compromised immune systems. Regular dental hygiene can decrease the chances of oral bacteria traveling to the lungs, contributing to a healthier respiratory system.

Supporting Kidney Health

There is a link between chronic gum inflammation and kidney disease. Inflammatory responses triggered by gum disease can strain the kidneys and potentially worsen chronic kidney conditions. By reducing inflammation through proper dental care, people can lower the risk of overworking the kidneys, helping to preserve kidney function over time, according to the National Kidney Foundation.

Promoting Brain Health and Reducing Cognitive Decline

Research published by the National Library of Medicine shows a potential link between gum disease and cognitive disorders like Alzheimer’s. Inflammatory responses and bacteria from gum disease may reach the brain, leading to chronic inflammation that contributes to neurodegenerative diseases. Prioritizing oral health can reduce the risk of bacteria and inflammation affecting cognitive function, potentially playing a role in preserving memory and brain health with age.

Improving Pregnancy Outcomes

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes.

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing the risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes1. A study published in Frontiers in Oral Health highlights that treating gingivitis during pregnancy can reduce the risk of preterm birth by approximately 50% and improve birth weights. Additionally, the American Dental Association emphasizes the importance of oral health care during pregnancy to prevent adverse outcomes.

Strengthening Immune System Resilience

When the mouth harbors large amounts of harmful bacteria, it places continuous demand on the immune system, triggering chronic low-grade inflammation. This can lead to immune system fatigue, reducing its ability to fight infections effectively and increasing vulnerability to autoimmune disorders. By keeping the mouth healthy and minimizing inflammation, you’re aiding the immune system to function at its best across the body. Research published in Frontiers in Oral Health highlights that microbial imbalance and sustained inflammation are involved in disease progression, and the adverse interaction triggered by a host immune response to microorganisms can lead to both oral and systemic diseases.

Balancing Gut Health and Reducing Digestive Issues

Your digestive system starts in your mouth, and poor oral health can lead to an imbalance in the body’s bacterial environment. Chronic gum disease and bacterial buildup in the mouth can impact gut health, leading to issues such as acid reflux, intestinal infections, and even inflammatory bowel disease (IBD). By reducing harmful bacteria through oral hygiene, you support a healthier, more balanced gut microbiome.

Alleviating Chronic Pain and Improving Mental Health

Persistent oral issues, such as gum disease or untreated tooth decay, can lead to chronic pain that significantly impacts mental health and overall quality of life. This discomfort often contributes to heightened stress, anxiety, and even depression. Research has shown that individuals suffering from chronic dental pain are more likely to experience mental health challenges. By addressing oral health problems, it is possible to alleviate pain, reduce stress, and enhance both emotional and psychological well-being.

Furthermore, the interconnectedness of oral health and mental health highlights the importance of a holistic approach to healthcare. Maintaining good oral hygiene practices and seeking timely dental care can prevent these issues and contribute to a better quality of life. Studies have demonstrated that individuals who prioritize their oral health often report improved mood, better sleep, and higher overall life satisfaction.

Lowering Cancer Risks

Certain oral infections and chronic gum disease have been linked to an increased risk of cancers, particularly oral and throat cancers. Tobacco and alcohol use further increase this risk, especially when combined with poor oral hygiene. Research from Harvard’s T.H. Chan School of Public Health found that gum disease was linked to an increased chance of suffering from stomach and esophageal cancer. Maintaining good dental health helps reduce these risks, supporting longevity and overall health.

Your dental health is a crucial factor in achieving optimal overall health. Far from being limited to your teeth and gums, oral hygiene affects the body in numerous ways, from cardiovascular and cognitive health to respiratory and immune system functioning. By understanding these connections and prioritizing dental care, you protect yourself from a range of health issues, both short-term and long-term. Regular brushing, flossing, and dental visits go beyond creating a radiant smile—they foster a healthier, stronger, and more resilient body.

1. Supports Heart Health

Fish oil is one of the best supplements for heart health due to its high omega-3 content. Studies indicate that omega-3 fatty acids can help reduce triglyceride levels by up to 30%, a significant factor in heart disease. Additionally, fish oil may reduce blood pressure slightly in people with hypertension, which can lessen the risk of heart attacks. It’s also known to prevent arterial plaque formation, reducing the chance of blockages. Research published in the American Journal of Clinical Nutrition found that regular fish oil intake lowers the risk of cardiac arrhythmias, which can lead to sudden heart failure. Together, these benefits make fish oil a powerhouse for cardiovascular health.

2. Reduces Inflammation

Chronic inflammation is linked to many health issues, from arthritis to diabetes. Fish oil has strong anti-inflammatory properties, making it effective in reducing inflammation throughout the body. EPA and DHA found in fish oil interfere with inflammatory pathways, helping to decrease the production of pro-inflammatory chemicals like cytokines. A study in the Journal of Translational Medicine revealed that fish oil could reduce C-reactive protein (CRP), a common marker of inflammation. By taking fish oil regularly, people with inflammatory conditions like rheumatoid arthritis may experience less joint pain and stiffness. Overall, fish oil can help manage both acute and chronic inflammation, benefiting those with autoimmune and metabolic disorders.

3. Enhances Brain Function

The brain relies heavily on omega-3 fatty acids for both structural and functional purposes, especially DHA, which constitutes a significant portion of brain cell membranes. Studies show that regular fish oil supplementation can improve cognitive function, focus, and memory retention. MedicalNewsToday wrote that patients who took fish oil supplements had slower cognitive decline compared to those who didn’t. Fish oil also plays a role in neuroprotection, potentially delaying the onset of neurodegenerative diseases like Alzheimer’s. Furthermore, fish oil’s anti-inflammatory effects protect neurons from damage, which is vital for maintaining cognitive health as we age. For those looking to keep their minds sharp, fish oil can be a key supplement.

4. Improves Mood and Mental Health

Fish oil’s impact on mental health has gained considerable attention, with research supporting its role in reducing symptoms of depression and anxiety. Omega-3s influence serotonin and dopamine, two neurotransmitters that play significant roles in mood regulation. Harvard Health wrote that fish oil supplements were effective in reducing depressive symptoms, especially in individuals who had low dietary omega-3 intake. Fish oil’s anti-inflammatory properties may also help, as chronic inflammation is linked to mood disorders. Studies suggest that taking fish oil can stabilize mood swings in people with bipolar disorder and reduce anxiety in those with generalized anxiety disorder. Daily fish oil intake can, therefore, be a natural aid in promoting mental well-being.

5. Supports Eye Health and Vision

DHA is essential for the health of the retina, the part of the eye that receives light and sends visual signals to the brain. Fish oil has been shown to reduce the risk of age-related macular degeneration (AMD), which can lead to vision loss. A study published in ScienceDirect found that individuals with a higher intake of omega-3 fatty acids were significantly less likely to develop AMD. Fish oil also alleviates dry eye symptoms by improving tear production and maintaining eye moisture. Additionally, research indicates that fish oil can reduce the likelihood of diabetic retinopathy in individuals with diabetes. By supporting eye health, fish oil can help maintain clear vision as we age.

6. Promotes Joint Health and Flexibility

Fish oil is particularly beneficial for joint health, especially for individuals suffering from arthritis and other joint-related conditions. The anti-inflammatory effects of EPA and DHA help reduce joint pain and stiffness, providing relief to those with rheumatoid arthritis. Versus Arthritis reported that fish oil supplementation led to a significant reduction in the need for NSAIDs (nonsteroidal anti-inflammatory drugs) in arthritis patients. Fish oil’s omega-3s also enhance the production of lubricating molecules that keep joints moving smoothly. It can prevent or slow down cartilage breakdown, a critical factor in arthritis progression. For maintaining healthy, flexible joints, fish oil is an excellent addition to a daily wellness regimen.

7. Boosts Immune System Function

Omega-3s have been shown to support immune health by enhancing the function of immune cells. Fish oil’s DHA and EPA boost the activity of white blood cells, making the immune response more effective against pathogens. A study in the National Library of Medicine indicated that omega-3s can reduce the production of inflammatory cytokines, supporting a balanced immune response. Fish oil also reduces oxidative stress in cells, which can prevent immune cell damage. Some research suggests that regular fish oil intake may even help reduce the frequency and severity of colds and respiratory infections. Thus, fish oil provides a natural way to keep the immune system robust.

8. Aids in Weight Management

Fish oil may assist in weight management when combined with diet and exercise. Omega-3 fatty acids have been shown to increase metabolic rate, leading to greater calorie expenditure even at rest. Research published in Journal of the International Society of Sports Nutrition found that individuals taking fish oil experienced reduced fat accumulation, particularly around the abdomen. Fish oil also helps balance insulin levels, which can reduce cravings and prevent overeating. Additionally, it has been suggested that fish oil may improve muscle mass retention, which is crucial for maintaining metabolism during weight loss. By aiding fat reduction and enhancing metabolic health, fish oil can support healthy weight management.

9. Supports Skin Health

Fish oil is known for its skin-enhancing benefits, largely due to its anti-inflammatory and moisturizing effects. Omega-3 fatty acids help maintain skin hydration, reduce redness, and even improve symptoms of conditions like eczema and psoriasis. Arthritis Australia wrote that omega-3 supplementation led to significant improvements in psoriasis symptoms. Fish oil’s antioxidants also protect the skin from UV damage, which helps reduce premature aging. Furthermore, omega-3s aid in collagen production, keeping the skin firm and youthful. For a natural way to achieve radiant, healthy skin, fish oil is a valuable addition.

10. Promotes Healthy Pregnancy and Infant Development

For expecting mothers, fish oil is essential for the healthy development of their baby’s brain and eyes. DHA is a major structural component of the fetal brain and retina, and studies show that fish oil can enhance cognitive and visual outcomes in infants. Fish oil may also reduce the risk of preterm birth and support a healthier pregnancy. Moreover, omega-3s are linked to better birth weight and a reduced risk of postpartum depression. For both maternal and infant health, fish oil is a beneficial supplement during pregnancy.

Incorporating fish oil into your daily routine can provide a wide range of health benefits, making it a wise choice for anyone seeking a natural way to support long-term wellness. However, as with any supplement, it’s essential to consult with a healthcare professional to determine the right dosage and ensure it complements your unique health needs.

Varicose veins and what they are

Varicose veins are enlarged, bulging veins located just under the skin’s surface, typically appearing blue or purple. These veins most commonly develop in the lower half of the body, including the legs, calves, ankles, and feet. While often perceived as a cosmetic concern, varicose veins can lead to significant health issues if left untreated. According to the Mayo Clinic, symptoms such as aching pain, swelling, and a heavy feeling in the legs can indicate the presence of varicose veins. Additionally, untreated varicose veins can result in complications like ulcers, blood clots, and chronic venous insufficiency. Understanding the risks and early signs of varicose veins is crucial for maintaining leg health and preventing serious complications.

Symptoms to recognize

The first noticeable symptom of varicose veins is often the appearance of blue or purple veins, which can develop individually or in clusters. A feeling of heaviness or sluggishness in the legs is another common warning sign. Pain or discomfort, such as aching or soreness in the legs, is also frequently reported. Additionally, skin discolorations can occur due to ulcers or sores developing on the skin. Sudden swelling in the legs, feet, and ankles is another symptom that may indicate the presence of varicose veins. According to the Mayo Clinic, these symptoms can lead to more serious complications if left untreated, such as ulcers, blood clots, and chronic venous insufficiency. Studies have shown that up to 30% of adults may develop varicose veins at some point in their lives.

Causes and Risk Factors

If you have a family history of varicose veins, your risk of developing them increases significantly. Women undergoing hormonal changes, such as menopause, pregnancy, or those taking birth control, are also at higher risk. Lifestyle factors, including prolonged standing or sitting, contribute to the development of varicose veins due to reduced blood circulation. Obesity or excess weight exerts additional pressure on blood vessels, further impairing circulation and leading to varicose veins. Tobacco use and smoking also elevate the risk. According to the Cleveland Clinic, these factors collectively contribute to the prevalence of varicose veins, which affect up to 30% of adults. Studies have shown that hormonal changes and obesity are particularly significant risk factors.

How to prevent them

Reducing the risk of developing varicose veins involves several lifestyle adjustments. Maintaining a healthy weight is crucial not only for overall health but also for leg health, as obesity is strongly linked to the development of varicose veins. Regular movement is essential, especially if you stand or sit for long periods. Taking breaks to walk or stretch can significantly improve blood circulation. Quitting tobacco use can be challenging, but it significantly lowers the risk of varicose veins and benefits overall well-being. Wearing compression socks or stockings can enhance blood circulation and reduce vein pressure. Additionally, avoiding tight clothing can help prevent restricted blood flow.

Treatment Options 

Home treatments for varicose veins can be quite effective in managing symptoms and improving leg health. Elevating your legs whenever possible helps reduce pressure on the veins and promotes better blood flow. Wearing medical-grade compression stockings is one of the most effective home remedies. These stockings prevent veins from dilating and can alleviate symptoms such as throbbing, aching, and itching. Maintaining a healthy diet rich in fiber, flavonoids, and potassium can also help alleviate symptoms. Foods high in these nutrients support vascular health and reduce inflammation. Lastly, massages can temporarily reduce swelling and discomfort by improving circulation.

• Avoid Hairstyles that Pull on the Hair 

Oftentimes, the hairstyles we lean towards are the ones that are super tight and pull on our scalp. Hairstyles such as tight ponytails, tight braids, high buns, etc are all pulling on the hair at the root, potentially causing excessive hair loss and damaging the hair due to breaking and thinning the hair. Hair loss caused by tight hairstyles is also called traction alopecia. By the constant tight hairstyles and pulling the hair from the root, many people start to experience excessive hair loss and even balding due to the harm and stress that is being put on the hair follicles.

• Cutting Down on the Amount of Heat Being Put on Your Hair Through Styling Tools

Avoiding heat styling tools like curling irons, straightening irons, hot combs, etc. all play a huge part in damaging your hair and breaking the hair shaft. Flat irons and curling irons can damage 85% of your hair’s proteins like keratin and cause your hair to have split ends, and become brittle and dry. All of these factors will eventually lead to hair breakage and loss so why not only use styling tools for special occasions?

• Avoid Chemical Treatments and Bleaching Your Hair

Bleaching your hair and or chemical treatments like getting perms, or permanent hair color. etc. also have bad effects on the overall health of your hair causing damage to the hair and scalp. Chemical damage to the hair is directly affecting the follicles of your hair which explains why one may experience extensive hair loss and shedding if these services aren’t being done by a certified professional. An alternative to average hair color and other chemical treatments is consulting with your hairdresser about vegan/ organic hair dyes or using products that contain certain elements such as ammonia and peroxide. 

• Using Shampoos for Your Hair Type

Finding the right shampoo for your hair’s needs and hair type is a crucial step in keeping your hair healthy. Not only does everybody have different hair types, but everyone also has different hair textures and hair needs. All shampoos contain many different ingredients and some of these ingredients have been linked to hair loss. Although regular washing is important to keep your hair and scalp clean, using shampoos that contain sulfates, parabens, and formaldehyde can strip your natural hair of oils and nutrients leading to hair loss. With all this being said, it is essential to do your research on not only just the ingredients on shampoo brands but also make sure you are purchasing shampoos that cater to your specific hair type and texture!

• Using Coconut Oil To Prevent Hair Damage

Using natural and virgin oils on your hair is one of the most recommended ways to prevent hair loss and excessive damage. Coconut oil contains fatty acids that have been shown to penetrate the hair follicles and the hair shaft which reduces the protein loss of hair. Coconut oil can be used in many different ways varying depending on your hair type and hair texture. If your hair is on the drier side, you can massage your scalp and hair with coconut oil, leaving it overnight or it can even be used as a post-wash treatment. Studies have shown that when coconut oil is applied to the scalp, it helps enrich the scalp’s microbiomes which makes the scalp as well as the hair follicles healthier, preventing hair breakage and shedding.

• Eating a Mediterranean Diet & High Protein Intake
  One of the significant factors that have to be considered when it comes to preventing hair loss is diet. Some of the most beneficial diets for preventing hair loss are the Mediterranean diet and a high-protein diet. A Mediterranean diet consists of a diet with a high intake of raw vegetables and fresh herbs which have been shown to slow the onset of hair loss. A high protein diet can also be very beneficial in halting hair loss due to protein in eggs, fish, nuts, chicken, turkey, and more containing those amino acids that serve as building blocks making the hair follicles stronger. A study was conducted in 2017 on a group of 100 people with hair loss. It was found that these participants had nutritional deficiencies, especially lacking the amino acids that serve as the building blocks of protein. 

• Massaging and Stimulating the Scalp

Massaging your scalp is one simple way to prevent hair loss and promote hair growth. It doesn’t involve any extra costs and it can be done on yourself. Massaging the scalp stimulates and encourages hair growth and thickness. The dermal papilla cells are targeted when massaging your scalp and these cells play a key role in the formation of hair, shedding and the regrowth cycle of your hair. Simply massaging the scalp with your fingertips has been shown to improve blood flow, promote hair growth and improve overall scalp health.

• Using Olive Oil to Deep Condition Your Hair

Olive oil is a great way to not only deep conditioning your hair but also oiling your scalp with olive oil protects it from dryness and prevents excess shedding and breakage. The elements of olive oil allow for one to use this essential oil as a conditioner but it also softens and strengthens the hair, preserves moisture within the hair shaft and even adds a little extra shine. As the diets were discussed earlier, olive oil is a key ingredient in the mediterranean diet which has also contributed to slowing down the process of hair loss. 

• Natural Remedies, Hair Masks, Vitamin Supplements

In many cases, natural ingredients, natural remedies, homemade hair masks and vitamins are the best answer to preventing hair loss. Supplements like ginseng and biotin are great ways to make sure you are receiving intake of nutrients needed for healthy hair. Ginseng has certain components that positively impact hair and also promotes hair growth by stimulating hair follicles. As far as hair masks go, these can be homemade by simply using the ingredients already in your home! Ingredients such aloe vera, yogurt banana, yogurt, avocado, eggs and many other foods can be thrown together and make a hair mask that will provide nutritional value to your hair. Preventing hair loss is something that can affect one’s confidence levels so why not take good care of your hair, take vitamins, and do hair masks routinely to prevent shedding of hair?

• Protecting Hair While Sleeping

One step that is often overlooked is how one takes care of their hair at night while sleeping. Little things such as avoiding sleeping with a tight ponytail or bun, and not going to sleep with your hair still wet can make a huge difference in the health of your hair. Preventing hair loss starts with making these little changes in your nightly routine can take your hair a long way! Some changes you can make are sleeping with a silk pillow case which has shown to prevent hair breakage overnight which was caused by the tangling and tugging on your hair, braiding your hair in a loose braid so that your hair is not being caught under your body weight and even drying your hair before bed. Sleeping with wet hair is when your hair is most vulnerable and it can weaken the strands of hair causing excessive breakage and shedding. 

When we’re tired and stressed, a cold or the flu has its best chance of bringing us down. That said, just because this happens during seasonal shifts doesn’t mean we are doomed to get sick. No! There are actually plenty of ways to protect our immune systems from that crummy cold and flu this season. One of our favorite ways to remain extra healthy this Fall and Winter is to maintain a regular movement practice with yoga! 

What is particularly wonderful about a yoga practice is that it can be done pretty much anywhere. You can practice either at a local studio, a neighborhood gym, or in your own home. It doesn’t require much equipment at all; just you, your body, and your breath. Plus, the best part is you can stay in cozy clothes while you practice! What can be better than that when it’s cold and dreary outside, right? Here are our 10 favorite yoga poses that will help to improve your rest, boost your immune system and keep you healthy this cold and flu season:

Child’s Pose (Balasana)

Let’s start with the basics. Child’s Pose is a definite “go-to” pose during cooler temps and stressful days. This simple resting pose eases us into a gentle practice that offers soft compression of the front of your hips, helps to lengthen your spine, decompresses your lower back, and enhances a deep connection with your surroundings. The act of resting your brow bone (Third Eye chakra) on the floor or a yoga block helps elicit a natural sense of grounding and allows us to become more present with our surroundings. We can also bring a pillow or bolster between our knees and under our belly for extra support. We love this pose because it offers us the opportunity to slow down and take stock of what we need in our lives.

Cobra Pose (Bhujangasana)

Cobra (Bhujangasana) is another basic yoga pose. It helps invigorate the back muscles, lengthens the spine, and brings some gentle heat into the body. What could be better in colder weather than a little extra warmth, right? This pose also improves flexibility and posture, alleviates chest congestion, reduces inflammation, and decreases depressive symptoms all while increasing our self-esteem, and toning our arms, back and glutes. How to do it: start by lying on your belly with your palms pressing into the floor. Point your elbows toward your heels and hug them to your ribs. When you inhale, press downward with your feet, thighs, stomach, and hands while lifting your ribs, upper chest, and head upwards. (You can stay lifted and continue breathing to intensify the benefits or come back down to the floor on your exhale if you’re new to the pose.) Practice this for 8-10 rounds of breath before moving on. Can you feel your chest open and breathe with ease? Maybe you feel a little taller? Whatever you may feel, we definitely recommend this pose as a staple pose this season.

Half Frog Pose (Ardha Mandukasana)

Need more time in bed? Perhaps you feel a little sluggish today? If so, we recommend the restorative variation of Half Frog Pose. This deeply relaxing variation is another prone pose (lying on your stomach) and comes quite naturally to belly sleepers. To practice this pose, begin by lying on your stomach with your hands under your forehead. Extend one leg straight while bringing the opposite thigh in line with your hips, bent 90 degrees at your knee. That’s it! For a stronger inner thigh stretch, place a folded blanket under your bent knee for gentle elevation. Restorative yoga classes highlight this pose often because it improves hip mobility, releases tension in the back, invites a sense of well-being, and eases stiff muscles. It also can be therapeutic for symptoms related to poor digestion, high blood pressure, insomnia, some cancer treatments, and stored emotional trauma. Overall, the Half Frog pose is a relaxing way to calm our busy minds and improve our health.

Sphinx Pose (Salamba Bhujangasana)

Are you looking for an easy pose that isn’t too strenuous? Then look no further than Sphinx Pose. Similar to Cobra Pose, this pose is done while lying on your belly on the floor. Simultaneously, we press both our forearms and hands into the mat while lifting our heads, shoulders, and chest up toward the sky. This passive backbend gently lengthens your spine, invigorates the Heart chakra, and strengthens your entire back. It also stretches the front of your hips by targeting the psoas muscles, gently tones the glutes, elevates our moods, and fires up the digestive system. Plus, it helps improve menstrual cramps and irregularities for ladies. So, as the weather continues to turn colder, this is another “go-to” pose in those moments when we need a gentle reminder to take care of ourselves. 

Easy Pose with Mindful Breathwork (Sukhasana & Sama Vrtti Pranayama)

If you’re feeling overwhelmed or run down and need a few extra minutes to yourself, then try practicing Easy Pose (Sukhasana) with some deep, even-paced breathing. Sukha – meaning ‘of ease’ and Asana – meaning ‘posture,’ is a seated pose with one leg crossed in front of the other. (Remember sitting on the floor as a kid? Yeah… just like that.) This basic yoga pose helps us to feel grounded in our environment and encourages us to sit tall and breathe deeply. It also helps decrease stress, improves lung function, reduces blood pressure, enhances cognition and awareness, and improves sleep quality. All of which help to keep our immune systems in balance. Plus, if you can’t sit on the floor for very long, you can do this pose while seated on a cushion or bolster with your back against a wall, in a chair, or supported on pillows right before bed. 

Seated Twist Pose (Ardha Matsyendrasana)

Moving on to another seated posture, Seated Twist Pose (Ardha Matsyendrasana) serves as a rejuvenating and mild strengthening pose. It helps to bring our attention to the trunk of the body (the core) while offering a gentle massage to our vital organs. In yoga theory, practicing twists help to “wring out” stagnant energy, fire up our digestion, and encourage detoxification of the systems that keep us feeling vital. To come into the pose, sit with one leg resting on the floor, bent at the knee with the foot pulled in close to your bum. Cross the opposite leg over the bottom leg and plant the sole of that foot on the floor. Next, twist through your torso in the same direction as the leg on top. Use your hands to anchor yourself into the twist while keeping your spine lifting up. (FYI, this pose can be practiced with your bottom leg extended or instead of bent at the knee.) Maintain steady breathing while settling into the twist. Stay for 8-10 rounds of slow, easy breaths. P.S. you can deepen the pose by looking away from your knees and over the shoulder in the direction you are twisting. 

Supported Revolved Head to Knee Pose (Parivrrta Janu Sirsasana)

We get it… This is a mouthful and sounds crazy, but we promise you can do it! Supported Revolved Head-to-Knee pose is our final seated yoga pose that utilizes several yoga props to support you the whole time. When practiced it lengthens and strengthens the lateral body, which runs down the sides of the body as compared to the front and back. It stimulates our internal organs, especially the kidneys and our liver; both of which tend to ‘feel sluggish’ in colder weather. Plus, this pose also aids in overall digestion and gently stimulates the lymphatic pools in our armpits and inner groin. In this pose, these systems are cleared of stagnant materials, thereby enhancing our whole-body immunity. Want to give it a try? Come to a seated position on the folded ‘edge’ of a blanket. Pull one heel in towards your groin while extending the opposite leg out to the side. Place a yoga block next to your straight leg. On an inhale, raise both arms overhead. On the exhale, lean over toward your extended leg and rest your closest elbow on the block. Here you can support your head in your hand. The other arm continues to reach overhead toward your extended foot. You can either flow with your breath or stay in the pose for a minute or two. Come back to the center slowly and repeat on the other side.

Legs up the Wall Pose (Viparita Kirani)

Truthfully, this is one of our all-time favorite poses! All you need is a wall and a firm pillow or thick blanket. Start by sitting on the floor facing the wall, then lie all the way back. Next, ‘scooch’ your hips close to the wall and place them on the pillow or blanket. Once situated, place your arms out to either side in a natural position and straighten your legs up the wall. When we have our hips elevated above our hearts, it brings the body into a gently inverted position,  which regulates blood flow and moves metabolic waste materials out of the areas of the body that are typically forgotten. Legs Up the Wall pose is incredibly restorative to our metabolism and immune system because it essentially flushes our system and stretches overworked muscles. We think this pose is a “must” to practice throughout Fall and Winter.

Reclined Supine Twist (Supta Matsyendrasana)

As we near the end of our list, you may see we are once again back on the floor. The poses listed above are meant to be nourishing, rejuvenating, and restorative for our immune system. Therefore, when we keep our yoga practice low and slow, we give our bodies the time they need to feel replenished. That brings us to our next pose, Reclined Supine Twist (Supta Matsyendrasana). This pose is done lying on our backs and can incorporate pillows or blocks if desired. Once on the floor, pull one knee to the chest and twist it across the opposite side. (Those extra blocks or pillows can support that leg if there is any tension in the hips or low back.) After settling into the twist, we let gravity assist our shoulders to ease into the floor. Finally, spread the arms out and slowly look the other way to experience the full twist. This pose acts as a mild cleanse for our overall digestive system and many metabolic pathways throughout the body. As mentioned above, when in a twist, we gently compress the vital organs; allowing freshly oxygenated blood to circulate in the body after releasing the twist. By keeping our systems refreshed this season, we better prepare ourselves to fight off those nasty cold and flu symptoms. 

Supported Corpse Pose (Savasana)

Finally, we made it to our last pose, which also happens to be our favorite! Many of you may know that Corpse Pose (Savasana) is the pose typically practiced at the end of most yoga classes. It looks very much like one would expect; lying on our backs with our arms and legs outstretched like a corpse. (Pillows and blankets can also be used to support our heads and under our knees to deepen the sense of relaxation.) That said, even though we may look like a corpse, we are far from that ‘final rest’ in this pose! Supported Corpse Pose allows the body the time needed to integrate all of the benefits from the previous poses. And although it is incredibly restful, falling asleep is not the ultimate goal here. Instead, this is the time when the mind strives to calm and quiet as a means of tapping into our higher sense of consciousness. If practiced regularly, this pose can also serve as a direct channel to a stronger connection with the world around us. When we can achieve that, we experience improved health, a clear mind, and a more present spirit. 

Just a Note

These poses can be practiced individually or as an entire sequence. Whichever you choose, just know these poses will help to keep you feeling replenished as the seasons’ shift. And if you do start to feel a little run-down, these poses can help bring you back into balance. 

Stay well and happy practicing!

Builds Self Esteem

Volunteering forces you outside of your comfort zone. Whether it is meeting and working with new people or mastering a new skill, volunteering forces you to grow as a person. According to University of Minnesota psychologist Mark Snyder, “people who volunteer tend to have higher self-esteem, psychological well-being, and happiness.”

Reduces Stress

Modern life can leave us anxious, alienated, and overburdened. When you volunteer, you check your own problems at the door to help someone else with theirs. With increased social interaction, meaningful work, and a little exercise, your stress levels are sure to decrease.

Creates A Sense of Purpose

Philosophers aren’t the only ones looking for a sense of purpose in life. Many people struggle to define what their life is all about. “Am I giving back to the world?” “Am I spending my time selfishly?” Questions like these pester many of us. Volunteering gives you the opportunity to find a cause you identify with and believe in and helps you find the motivation to accomplish it.

Social Support

One person can make a difference and a whole community can change the world. Most volunteer organizations muster the collective effort of a whole team, fostering close connections and creating tight bonds between volunteers. Studies show that volunteering helps create a social connection that decreases depression and loneliness. It is particularly beneficial to help older people and retirees maintain a social network later in life.

Cardiovascular Health

A Carnegie Melon study published by the American Psychological Association identified a tentative link between volunteerism and decreased risk of hypertension among adults 50 years or older. The study found that older adults who had volunteered at least 200 hours over the course of a year were less likely to develop hypertension than people who didn’t volunteer. While the study couldn’t identify the link, it suggests higher levels of physical activity and better mental health as possible explanations.

Lower Mortality Rates

Improved cardiovascular health is just one of the proven benefits of volunteering, even decreased mortality rates! One 2005 study found that those who gave social support to others had lower mortality rates than people who don’t volunteer, accounting for other factors like class and age. A longitudinal study confirmed that providing support to others led to a lower rate of mortality five years down the road.

Promotes Travel

Volunteering strengthens your local community. Chances are you can find a great cause just down the street. But what if you want to save the whales, or provided medical assistance elsewhere? Global volunteer opportunities draw conscientious people from all over the world to help on a cause. At HFR we celebrate anything that promotes travel. Why not volunteer where you can expand your horizons and see the world while helping others? Now that’s a worthy cause.

Makes You Happy

Think of the last time you were undeniably happy. When you felt a radiating feeling of contentedness and positivity that could not be mistaken as anything else. Maybe you felt it right after a hard workout on a beautiful day, or over a home cooked meal with friends and family. What you felt is called The “happiness effect,” and researchers at the London School of Economics claim that volunteering creates the happiness effect. People were 7% more likely to say they felt “very happy” if they volunteered monthly, 12% if twice a month, and 16% if they volunteered weekly.

Teaches Caring 

When you care about others, it helps you re-evaluate how you care about yourself. Spend time in a positive environment working towards something, and you will prioritize self-care and love.

Learn New Skills 

Whether you are preparing meals at a food bank or building houses, chances are that your volunteer work will push you to learn new skills. Learning keeps your mind young and improves critical thinking. It can also help you in your career, which can give financial well-being to put your mind at ease.

Decrease Risk of Dementia and Alzheimer’s Disease: Treatment for these diseases is very expensive and experimental. There has been a definitive link to adults from the ages of 55-93 years old having a lower risk of Dementia and Alzheimer’s Disease when completing a puzzle every day. A study published in Geriatric Psychiatry shows to have found a 15% improvement in “Spatial Working Memory” in adults who complete puzzles every day over ones that never attempt puzzles of any kind.

Increased Reaction Time: Puzzles, in particular, Rubik’s Cubes enhance one’s ability to recognize patterns and interpret what their next moves must be. The same Geriatric Psychiatry study shows a direct correlation with faster reaction times in adults who regularly do puzzles with an average of an 8 millisecond faster cognitive reaction time. 

Increased Hand-Eye Coordination: When the mind registers what the best next move will be it will only be carried out if the hands are able to keep up with the brain. Learning to solve a Rubik’s cube will increase the connection between your brain and your hands, and once you can solve one fairly easily that is when it is time to train to solve it faster. This must be trained because it is using both sides of your brain at the same time, using the memory and hand-eye at once. 

Increase Attention Span: A study published by Baa Bee explains that to solve a Rubik’s Cube one must memorize multiple algorithms and when to implement those movements. When a child begins on Rubik’s Cubes early it trains their brains to concentrate on a task for an extended period and paves the way for strong memory.

Better Problem Solving: A study in Gale Academic Online including 25 subjects, 10 being Rubik’s Cube experts and the remaining 15 being novices. They tested the subject’s ability to adapt to changing environments. The results showed that the expert cubers had a much shorter observation time and were able to come up with solutions faster than novice cubers. Not only were the expert solvers able to adapt and come up with solutions faster than novices, but they were also able to implement their solutions in a more timely manner.

Increase Long Term and Short Term Memory: There is so much to think about when solving a Rubik’s cube and to be able to solve at speed there cannot be any delay. When first starting out with solving Rubik’s Cubes one will learn 5 algorithms to use throughout the solving. But when one decides they want to solve it as fast as they can they must learn 78 different algorithms and what patterns need those algorithms. The solver must have the ability to remember what patterns link with which movements and as I said before there can not be any delay when one wants to solve the cube as fast as possible. 

IQ Booster: In a MensHealth article about how to improve one’s IQ the #1 suggestion is to attempt puzzles for about 25 minutes per day. According to their findings, the average adult can increase their IQ by about four points by challenging their brain with various types of puzzles every day. This is because puzzles not only require a good memory but they increase what they call your “working memory” which goes further than just remembering, it is remembering and knowing how to implement what you have learned. 

We typically think of athletes, movie stars, models, and some rock stars when we talk about “core strength.” But did you know that there are more muscles that make up our core than just those six muscles right above our belly button? There are actually four layers of abdominal muscles, posterior muscles of the back and two other muscle groups deep within the torso that make up our “core.”

All of these need to be strengthened to keep our trunk (torso) healthy, strong and injury-free. 

Most often we see the low back region as the most susceptible to injury. Mainly between the bottom of our ribcage down to the hips and pelvic region. This is because that area is not surrounded by hard matter, like bone needed for added protection. No matter our age it can be truly debilitating to experience lower back pain. Therefore, the best way to maintain a healthy back and core is to regularly train these surrounding muscles as a way to limit injuries, stay strong and enhance mobility throughout life!

So what exercises are best at targeting all of those muscles? Below we have provided a brief anatomy review of the core and listed our top 5 exercises to improve core strength and protect our lower backs from potential injury.

Anatomy Review for The Core:

Abdominals

• Rectus Abdominis (The 6-pack Muscle): This muscle is the most superficial (closest to the surface) in the abdominal muscle group as it lays on top of the other core muscles of the torso. Although this muscle can be targeted and works in conjunction with others in the movement of the trunk, it is considered least protective of the group when it comes to the overall strength of the core. Typically, this muscle is seen as more of an ‘aesthetic’ muscle trained more to look good versus actually building strength.

• External Abdominal Obliques: The next abdominal layer below the Rectus Abdominis. These muscles attach to the front and back of the ribcage, angle downward and insert to the top of the pelvis region on the iliac spine. They essentially wrap around the torso and assist with lateral movement (side bending).

• Internal Abdominal Obliques: Similar to the External Abdominal Obliques, this sheet of muscles also attach to the lower ribs, but are oriented perpendicular to the External Obliques. They make up the abdominal wall that wraps around the torso.

• Transversus Abdominis: This sheet of muscles are the deepest abdominal muscles and like the Internal Obliques, wrap around the trunk of te body. They attach to the lower ribs (7-12th) and onto the back, the pelvis, and the connective tissue of the thoracolumbar region. They assist with stabilization and rotation of the trunk.

Other Core Muscles 

• Erector Spinae and other Paraspinal Muscles: These consist of numerous muscles that run parallel to the backbone. They are both large and small muscle groups, and are attached to a sheath of tendon that connects the vertebrae of the lower spine and the pelvis

• Quadratus Lumborum: The deepest back muscle, the Quadratus Lumborum attaches the lowest ribs and lumbar vertebrae to the posterior iliac spine (the crest of the pelvis.) It helps with the opposite actions of the front abdominal muscles and assists with back bending movements.

• Iliopsoas Group: Another core group, serving as the deepest in the body, are the psoas major, psoas minor and the iliacus muscles. These muscles are stabilizers and lateral movers of the core, as well as lateral rotators of the hip joints. These muscles connect the upper body to the lower body by attaching the anterior lumbar vertebrae, run along the inner pelvis and insert into the lesser trochanter of the femur bones. 

5 Best Exercises to Strengthen these Muscles

Now that we’ve recapped all of the core muscles, let’s break down our favorite exercises to help strengthen our core low back. We love these exercises because they can be done anywhere and don’t require any equipment. Plus, if we want to make them even more challenging, we can always add weights to the mix:

• Regular and Side Planks (On Hands, Elbows and Forearms): We LOVE Planks! Traditional, Forearm and Side Planks are all incredible at helping at building strength in the trunk of the body. These are usually practiced in a static position, one where you hold the shape for as long as possible. That said, there is always the option to add push-up or hip-dips to increase the intensity or target additional muscles. Try holding a Traditional Plank for 30 seconds to see how it feels. If that’s too easy, go for 1 minute. Still too simple? Try for 1 minute in each of these types of Planks and build up from there… You’ll thank us later.

• Sustained Low Boat Pose – Another great strength building technique is the sustained Low Boat pose seen in many yoga practices. Here, we start on our backs. Then we lift the legs, the head and upper shoulders about 3-4 inches off the floor. Only the hips and torso should be touching. After we’ve got that, next we extend the arms past our ears and away from our feet. It may help if we think of the shape of a banana. By holding this shape as long as we can (similar to those planks), we start to activate all of the core abdominal muscles. Lastly, if we want a bigger challenge, there is always the option to flutter-kick the legs or tap our hands to our toes straight up in the middle. Again, try holding this for 30 seconds. If that is a piece of cake, then go for 3-5 reps of 1 minute each.

• Superman or Locust Pose: This exercise is one of our favorites. We think strengthening the back muscles are equally important as the front core and this exercise helps to target the Quadratus Lumborum and our Paraspinal muscle group. During this exercise we will be lying on our stomach. (You may want to use a thick mat or a towel to protect the front of the hips.) Next, reach the arms forward past the ears and lift them up. Do the same thing with the legs, as if you’re flying like Superman. For the yogis out there, this is a variation of Locust Pose. Remember to keep the breath steady while in this shape. Go for 8-10 rounds of lifting up on an inhale and releasing on an exhale. Do that 3-5 times. Lastly, to make this harder, try strapping on some wrist and ankle weights!

• Russian Twists: Here we address some of those deeper muscles, like the External and Internal Obliques, and the Transversus Abdominis, due to the rotating or twisting nature of this exercise. Begin sitting on a mat or towel with the knees bent. Our feet should be about 18 inches away from us resting on the floor. Next, lean back to make an approximate 45-degree angle at the hips. This engages the whole core because we are fighting against gravity. Now we extend our arms out with palms together and keep them straight. From there, we initiate a rotation from side to side while maintaining the 45-degree angle; as those we are drawing a semicircle left to right with our hands.. To increase the challenge we can alway add weight by holding a dumbbell or a medicine ball. If the desire to make this more challenging persists, then try lifting the feet off the floor and hovering them while twisting from side to side.  

• Seated Knee Tucks: We think traditional crunches are a bit overrated. They can put unnecessary strain on the low back and neck, and who wants that, right? Instead, Seated Knee Tucks take that strain off those areas, target all of the core abdominals and help to build strength in the entire trunk. (Not to mention this exercise can really boost that “6-pack” look, if that is something you want.) Start by sitting on a mat or a towel to cushion the seat with your legs straight. Next, place both hands on the ground behind you with elbows bent. Your hands should be flat and the fingers should point towards the feet. Now, lift your legs about 4 inches off the ground and lean back at the same time. Finally, bend your knees while pulling them to your chest and press through your hands so that your torso almost touches your knees in the middle. Repeat. We suggest 3-5 sets of 20 reps. If you want to make it more difficult, add ankle weights. Trust us, you’ll feel it.

“Chuck Norris is not only a martial arts legend and Hollywood action star, but he is a man who understands community and does whatever it takes to make his community a better place to be. He is one of the rare athletes who reached the greatest heights of competitive success with only natural means, and I cannot overstate the respect I have for this man.”-Samir Becic

 Here are the Top 10 Tips Chuck Norris would approve of:

1. It’s Never Too Late to Start

Chuck Norris wasn’t always the image of health and fitness, in fact, he grew up un-athletic and shy. “Because I didn’t have a father image, I grew up very shy and introverted,” he told a crowd of 2,400 people during the McLane Lecture in April 2016 at the University of Mary Hardin-Baylor in Belton, Texas. “I was too shy to participate in sports, so I grew up non-athletic and very timid.”

After graduation from high school, Norris joined the U.S. Air Force. During his station in Korea, he had his first exposure to the martial arts. Norris enrolled in a Judo class, but while exploring the village one day, something caught his eye.

“I saw these guys doing these incredible kicks in the air. I didn’t think the human body could do something like that,” Norris said. “I wanted to find out what it was, but they looked mean, so I didn’t go down and talk to them.” When he went back to camp and was informed it was Taekwondo, a passion was ignited within him. “I was so determined to learn this art, that I finally made my black belt in it,” he said.

2. “It doesn’t cost money to stay fit”

Talk about starting from the bottom, Chuck Norris didn’t actually grow up rich. Stemming from his background, he believes that being fit and healthy can be very simple! You can do a variety of activities that require very little or no money. He also recommends purchasing old workout DVDs and equipment because they’re very cheap and totally worth the buy. He is also an advocate of walking as a simple form of exercise.

3. Failure is normal and OK- just keep persevering

We all think of Chuck Norris as this invincible perfect human being. But before Chuck became such a sensation in the fitness world, he actually failed in martial arts. When he first opened a martial arts school in LA with $600 borrowed from his father, he and three of his students traveled to Salt Lake City, Utah to compete. “My three students won, and I lost,” Norris remembers. “As we were driving back, I thought about how I’d lost, and I said, ‘I may lose again, but I’ll never lose the same way twice.’” After that, however, he went on to become a 6-time world champion. Just goes to show sometimes in order to succeed, we must learn from failures first.

4. “Eating with a purpose is key” -Chuck Norris

He believes in eating for disease prevention as well as weight maintenance. Norris prefers to eat whole, organic foods to keep his body properly fueled for his martial arts workouts. He also uses healthier substitutions daily- instead of sugar, he uses stevia, which is a natural plant-derived sweetener. While Chuck Norris enjoys popcorn when he watches a movie, he makes sure that it’s the non-buttered kind. He even penned an article here where he describes the diet he followed to beat his skin cancer

5. Wear Sunscreen!  

Chuck Norris is a huge advocate for sunscreen/sun tan lotion due to a surprising skin cancer he once had. Sunscreen is essential for protecting your skin from the sun’s harmful UV rays, which can potentially cause cancer. He does, however, advise you chose a sunscreen free of oxybenzone.

6. Do some Chun Kuk Do (American/Korean martial arts techniques)

Chuck’s signature technique uses grappling, striking, and kicking to incorporate a full martial arts practice. It also comes with key guidelines to live by. There are a variety of benefits from this form of exercising that enhances fitness, mood, confidence, self-esteem, coordination, energy, attitude, and plenty more.  

7. Give Back

Chuck Norris started his non-profit organization Kickstart Kids Program in 1990 and has been empowering children through karate ever since. Since its inception, over 85,000 alumni have graduated from the program. Following Chuck’s lead, find a cause you’re passionate about, and make a difference, it truly is rewarding!

8. Have dinner early

According to Dr. Gullo, Chuck Norris prefers to eat his evening meal around (5:30) to let his food digest before bedtime. His final meal of the day is often a combination of a lean protein such as fish or chicken, green vegetables, and a complex carbohydrate, such as brown rice.

9. Sleep Enough

Norris advocates for teens to sleep 10 hours a night a says adults should aim for 7-9 hours to improve memory, learning, and mental. He said he personally aims for 9, because that’s what works for him. And if it works for Chuck Norris, it will probably be good for you too!

10. Be Spiritual

Chuck Norris, a devout Christian, admits to losing his way during his Hollywood career and drinking too much alcohol, and being angry during that time. Since then, however, he has returned to his Christian roots and is an advocate for his spiritual beliefs. In an article he wrote for WND, he cites a 30-year research study done by the Human Population Laboratory that “proved for the first time that churches, synagogues, mosques or Buddhist monasteries helped create good health behavior, rather than simply attracting people who already took better care of themselves.”

The study’s analysis also confirmed that those who attended services regularly led more disciplined lifestyles, took physical exercise more seriously, were more in control of their weight, experienced less depression, had stronger immune systems, had lower blood pressure, smoked and drank less and even maintained stable marriages compared to non-attendees. So be like Chuck Norris and find your form of spirituality.

• Adapt the environment: One of the simplest ways to help individuals with their memory problems is to adapt to their environment so they rely on memory less. Some examples are putting essential information on a noticeboard, deciding on a special place to keep important objects like keys, wallets, or spectacles and always putting them back in the same place. Studies in this area have promising outcomes showing that those suffering from dementia benefit from being in a familiar environment.

• Follow a set routine: Having a daily routine means that people with memory problems can get used to what to expect, which helps to reduce the demands on their memory. Changes in routines can be confusing and should happen only if necessary. One way to establish a routine is to make a note of regular activities in a diary or on a calendar. This study determined that individuals with dementia have repeatedly identified the ability to perform Activities of Daily Life (ADL) as an important factor in maintaining Quality of Life (QoL).

• Use External memory aid: External memory aids are important for people with memory problems as they limit the work of their memory capacity. There are multiple different types of aid, some being smartphones, diaries, calendar applications, datebooks, notebooks, lists, and alarm clocks. 

• Daily physical activity: Doing physical activity increases the blood flow to the whole body including the brain. Increased blood flow to the brain helps to keep memory sharp. A study on this theory illustrated how exercise, specifically aerobic exercise, may attenuate cognitive impairment and reduce dementia risk.

• Socialize regularly: Social interaction helps ward off depression and stress, both of which can contribute to memory loss. Look for opportunities to get together with loved ones, friends, and others especially if you live alone. It also helps to keep the brain sharp by using it every day to interact with each other. A study done on elderly Americans suggests that social integration delays memory loss.

• Sleep: With our busy schedules, many individuals are not getting enough sleep. It is known that sleep plays an important role in consolidating your memories, so you can recall them later. The CDC recommends adults 18-60 years need 7 or more hours of sleep. Research done on one sleep’s role in memory determines that the active system consolidation process assumed to take place during sleep leads to a transformation and a qualitative reorganization of the memory representation.

• Stay Mentally Active: Mental stimulation helps to keep your brain active or in shape. There are many different brain games like puzzles and bridges or even taking formal education in a classroom setting administered by a trained professional. According to the Alzheimer’s association, engaging in these activities help to protect your brain from developing dementia. 

• Eat a Healthy diet: Just like a healthy diet is important for your body, it is also important for your brain health. According to the NIH, the Mediterranean diet is a great one to follow and includes emphasis on fruits, vegetables, whole grains, legumes, fish, and other seafood, unsaturated fats (such as olive oil), and low amounts of red meat, eggs, and sweets. This diet helps to lower high blood pressure which is a risk for Alzheimer’s. A study on this diet determined that the data support further investigation of dietary interventions for protection against brain aging and Alzheimer’s.

• Lower blood pressure: High blood pressure is known to damage small blood vessels in the brain affecting parts of the brain responsible for thinking and memory. High blood pressure is also known to be a risk factor for Alzheimer’s. Research on this theory concluded that increased dementia risk among individuals with high blood pressure, especially very high SBP (eg, ≥180 mm Hg), has been reported.

• Eat Your Leafy Greens! Leafy greens, including kale, collard greens, and spinach have a great number of vitamins and minerals to aid with memory loss. A study done on cognitive decline determine that the consumption of approximately 1 serving per day of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may help to slow cognitive decline with aging.

Everyone has a ‘senior moment’ and memory lapses can occur at any age.  But unfortunately, many believe this is the beginning of the end, which is far from the truth. However, the most important thing you must do to keep your brain healthy and your mind sharp are to avoid excess stress.

Stress has serious physiological effects on the body. When you are stressed, your body produces a hormone called cortisol. In small amounts, cortisol is not very harmful.  But in response to chronic stress, which is stress that occurs over a long period of time, such as every day, cortisol is triggered and becomes extremely toxic to our health, our weight and our brain.

Cortisol actually disables your brain cells and interferes with the integrity of brain function. This chronic exposure to cortisol causes a lack of mental acuity, foggy thinking, forgetfulness, and confusion that is associated with aging.

As we age, almost all hormone levels fall and cortisol is one of the very few exceptions – cortisol actually rises as you grow older. To regain and keep a youthful mind, you must lower the cortisol levels in your body.

Attain and Keep Your Mental Clarity

You can lower levels of cortisol in the body by reducing stress. Here are some simple, but effective, techniques to lessen stress:

Use Deep Breathing  

Deep breathing can help to powerfully calm the body and help stop the stress response in its tracks. It is simple to do; it can be done anywhere, even while driving. This form of stress reduction is highly effective.

breath

Let It Out

Writing down problems, such as journaling or talking about them is also an effective stress reduction tool. Write down your problem and how you feel about it. You will be surprised at the therapeutic effect and the powerful release of stress that occurs.

Do Something You Love

Most people have something in life that they like to do most. It is the thing that relaxes you and lets you forget about your worries. Traveling, golfing, walking in the woods, painting, gardening, visiting a special place, reading or having a picnic can release your mind off the stress of daily living.  Ensure you set aside time (schedule if necessary) for your favorite thing and as Nike says: Just Do It.

Meditate

Meditation can be very simple and not time-consuming at all. Simply letting it all go for 10 minutes or even taking just one-minute ‘meditation breaks’ has a significant impact on your stress level and quality of life, health, and weight.

One study led by the University of Massachusetts Medical School taught meditation to a group of people with clinical levels of anxiety and found that 90% experienced significant reductions in anxiety and depression.  Another study published in The American Journal of Psychiatry found meditation-based programs were also highly effective in treating people with clinical levels of anxiety. They found 90% of people in the group experienced significant reductions in anxiety and depression.  Meditation is also beneficial for optimizing health, increases immunity, reduces aging, helps promote restful sleep, and improves brain functioning.

To meditate for 1, 2 or even 10 minutes, follow these instructions:

1. Find a quiet spot
2. Close your eyes.
3. Relax and sit comfortably
4. Breathe slowly.
5. Focus on your breathing.

6. If your mind slips away to work on a problem or other thoughts, gently direct it back to your breathing.

And that’s it. It’s a very simple practice but needs to be practiced every day so it becomes a habit. Developing habits are the key to success in every area of life.

Get Some Sleep  

It is a time that you use to focus within yourself. Sit or lie in a comfortable position. Listen to your breathing and follow it. Or repeat a word or short phrase that means something. You can speak it or just think it in a rhythm that is comfortable. Clear your mind of worries, and focus on relaxing. Take 10 or 15 minutes out of your day to do this. You can even meditate as you lie in bed at night. It will be time well spent.

Take care of yourself

Make sure to also eat a healthful, anti-inflammatory diet, use supplements where needed and make sure to exercise. A healthy body and mind go hand in hand.

With the above techniques, you will be able to reduce your stress which means you are reducing your cortisol levels. This eliminates the #1 age-associated killer of brain cells. These 6 techniques will help you keep a sharp and focused mind at any age.

Sure, modern medicine plays a big role in longer life spans, but plenty of tried-and-true natural methods are still your best bet for hitting one hundred. Read about the top 10 healthiest tips on how to live to 100 to be part of the 2.2 million!

Have a Positive Outlook And Support System  

With a mix of psychology and public health, Harvard’s Dr. Kubzansky has released a study on the “biology of emotion,”. The study tested the affects of having a positive outlook and a strong support system, has on one’s ability to live longer. In her study on children, it was found that those who showed a more positive outlook by the age of 7 experienced a higher quality of health and experienced fewer instances of illness in the 30 years following.

These findings are bolstered by another Harvard study from 1979 in Alameda County, California; showing that of the 7000 adult participants, the more positive social ties and interactions they had, the longer they lived. Instilling a low stress and optimistic mental outlook, Kubzansky believes instances of illness can be decreased and longevity can be extended.  

Eat Your Broccoli!

Johns Hopkins Dr. Talalay, back in the 1980’s and 1990’s, theorized that people who regularly eat fruits and vegetables may be benefiting from substances in plants; it turns out he was right. In 1991 he had a breakthrough: after testing 20 billion dollars worth of vegetables, he found that broccoli was particularly high in sulforaphane- a compound that boosts the function of human proteins to neutralize the processes of diseases.

Unfortunately there is no definitive evidence of this being the end-all-be-all to cancerous cells/ disease, BUT eating a varied diet rich in vegetables and fruits provides maximum protection . A small consolation: some experiments on the effects of sulforaphane  have found that it extends the life expectancy of worms. Today: worms, tomorrow: the world.

Less (Calories) Is More!

After conducting studies on worms focused on caloric restriction and reduced insulin signaling, researchers at Princeton may have found the elixir of life! The results have significance in developing treatments that can also help people live longer and prevent the calamitous memory loss that is often paired with age. The molecular mechanisms affected in the worms tested are the same as those known to perform the same function in more evolved organisms (us included). By eating less- but remaining healthy- you are capable of extending your life without losing your ability to function fully. Remember to control those portions, people!

Spice It Up

Tulane’s Dr. Lu Qi co-led a study of over 500,000 Chinese adults over seven years examining the hypothesis that regularly consuming spicy foods improves longevity. The study showed that those who ate foods flavored with chili peppers daily reduced personal risk of premature death by 14 percent (compared to those who ate chili peppers less than once a week). Fear not: you do not have to consume peppers with every meal to reap the benefits- even once to twice a week will suffice.

But why does this work, you may ask. Well, chili peppers contain capsaicin- a compound that decreases appetite, lowers blood pressure, improves inflammation, and may reduce risk of obesity and offer antibacterial properties. Capsaicin also has the potential to against diseases such as diabetes, heart disease, and even cancer. Qi admits that more research is recommended in the subject area, but for now eat up you spicy kids.

Lose The Meat

After examining 6 studies on the effects of low meat intake, the  American Journal of Clinical Nutrition found that eating meat less than once a week can increase longevity by 3.6 years on average. Of the 6 studies, 4 showed a significant decrease in risk of death. One third showed that a longer duration (more than 2 decades) significantly contributed to the decreased mortality risk.

One of the studies examined- conducted by Oxford University- concluded that non-meat eaters had significantly lower total cholesterol and LDL-cholesterol concentrations. If Oxford won’t convince you then maybe Time Magazine will; low meat/ no meat diets lead to low blood pressure, better moods, and less heart disease. So, who’s got beef? Not you.  

Walk Your Way to 100

After studying male medical professionals, female nurses, and its own male students, Harvard has found that walking, 30 minutes daily or 3 hours weekly, and at least 9 miles weekly has proven to reduce the risk of heart disease, stroke, and even death in general. All 18 studies in this 2008 British meta-analysis were observational and all the results provide a strong testimony for the benefits of walking.

Don’t worry ladies we didn’t forget you! A 10 yr study of 229 postmenopausal women were randomly assigned to walk at least a mile daily or to continue living life as normal; the walkers displayed 82% lower risk of contracting heart disease! Hey what’s up? Walking yo.

Climb Your Way To A Higher Education!

For those who lack a high school diploma, it may impact your health tremendously to backpack your way back to finish what you started. In an extensive study at Columbia University, researchers were able to link education to longer life expectancy. The study was from 1990-2008 and examined life expectancy by race, sex, and education.

They found major declines in life expectancy for those who didn’t complete high school, a 14.2 year difference compared to those who had a college degree. Those who are educated are generally more healthy, they tend to not drink as much, smoke less and exercise more. It’s never too late to get educated!

Go Nuts!

Harvard University research found that eating nuts could be linked to longer living. The findings were from a study of 120,000 individuals in the Nurses Health Study and the Physicians Health Study. By checking up on them every 2-4 years over 30 years, they found that those who ate nuts everyday lived longer and were 20% less likely to die than those who did not. Nuts are known to lower bad LDL cholesterol and raise good HDL cholesterol. This means that nut lovers are less likely to die of heart disease, cancer, and respiratory diseases! Let’s be nutty together, my friends!

Drink Some Red Red Wine!

Harvard Medical School research evidence concluded that the resveratrol found in red wine actually “activates a protein that promotes health and longevity in animal models.” From this finding, they believe that resveratrol could potentially fight the diseases related to aging in people.

Currently, there are clinical trial drugs in the works that can have similar function promoting longevity. Resveratrol has been shown to boost up our metabolism, which naturally slows down as we age. Some foods such as peanuts, berries, and grapes contain it as well! Activating our metabolism keeps the cells young and active in disease prevention! Want more metabolism boosting substances in your diet? Check them out here.

Eat Mediterranean Style

We’ve all been told how much the Mediterranean diet is good for us. Well here is another reason to go Greek. Harvard reported a Nurses Health Study which researched 4,676 women’s nutritional habits and concluded that a Mediterranean diet is linked to longer life. This way of eating contains an abundant of nutrient dense substances like olive oil, seeds, nuts, fruits, veggies, fish, beans, and more that could aid us in healthy living. It was found that the ladies who consumed these foods had longer telomeres, which actually connects to longevity.

Loaded with anti inflammatory effects, these foods positively protects our heart by reducing the risks of cancer, heart disease, and other chronic diseases.“Results further support benefits of adherence to this diet to promote health and longevity,” associate professor Immaculata De Vivo, PH.D concluded.

Full Body Engagement

Swimming is known for being an exercise that works the entire body with nearly all muscle groups being activated. This results in toning muscles, gaining strength and endurance, and improving total fitness.

Supports Heart Health

Swimming has been found to lower disease risk and improve cardiovascular health. Since swimming works the entire body, it requires increased blood flow to all muscles, making the heart pump more. Couple that with the fact that you are often holding your breath, and you have a recipe for a hardworking cardiovascular system. 

Low Impact on the Joints

Unlike running, biking, or other activities, swimming is done in a completely different medium — water! This allows for less impact on the body, specifically bones, and joints, making it an ideal form of exercise for those with arthritis, injuries, or disabilities. 

Burns Calories…FAST

Who doesn’t love burning calories efficiently? Swimming for a mile, which is 66 lengths of a traditional 25-yard lap pool, burns close to 400 calories. Compared to walking/running (100 kcals per mile) and biking (25 kcals per mile), swimming for exercise seems like a no brainer!

Exercise without the Sweat

Usually when you finish a heart-pumping workout, your body is drenched in sweat, but not with swimming. Being in a pool allows the body to remain at a constant, cooler temperature when compared to land workouts. However, it is important to stay hydrated because although you may not feel like you’re sweating, you’re still losing water!

Improves Sleep

Because swimming is highly aerobic, it requires lots of energy. Most adults find it easier to fall asleep and stay asleep from daily aerobic activities like swimming. 

Elevates Mood

Regardless of if you are swimming for distance or leisurely paddling through the water, swimming has been shown to improve one’s mood. Exercise, in general, has displayed mood-boosting effects and reduces anxiety and depression. Adding swimming to your weekly regimen will not only make you look good but make you feel good as well.

Can help during Pregnancy

Swimming during pregnancy has shown to help with complications and increases maternal physical and mental health. Many women report enjoying getting in the water during gestation as a way to relieve bone and joint pain due to the “weightless” feeling of floating in a pool. For more on this, check out our article: Reasons to Swim during Pregnancy.

Helps You Stay Cool

In these scorching summer months, it can be hard to stay cool. Taking a dip in the local pool, lake, or river can all be great ways to regulate body temperature on a warm day. Just be sure to practice water safety wherever you choose to dive in.

Fun for All Ages

Just like adults, kids love going for a splash in the pool. Get them involved in swim lessons, join a local summer swim league, or play games in the pool to keep them busy and active. It serves as a great form of exercise for them too!

The good news is that with a healthy diet and exercise, both type 1 and type 2 diabetes can be better managed, and exercise can especially help those with type 2 diabetes manage their blood sugar levels.

According to a 2010 study, most people with type 2 diabetes can safely exercise as long as certain precautions are taken. The researchers found that physical activity plays a significant role in the control of insulin resistance and diabetes-related health complications. Further, they determined that both aerobic and resistance training can help with the management of negative type 2 diabetes outcomes, such as risk for cardiovascular disease and death, but exercise must be done regularly to reap these benefits.

Additionally, in a 2013 study, researchers analyzed older adults with type 2 diabetes who exercised for at least 175 minutes each week and compared them with a control group. The group who exercised often achieved significantly greater improvements in many different measures of health, including cardiovascular fitness, blood sugar control, blood pressure, severe diabetic kidney disease, quality of life, and more. 

Individuals with diabetes should always consult with a doctor before beginning exercise but if you already have clearance from your doctor and don’t know where to begin with your fitness journey, here are our tips for getting started:

Go for lots of walks

According to the Harvard Medical School, past studies found that people with diabetes who walked for at least two hours each week were less likely to die from cardiovascular disease than those who were sedentary. Further, those who walked for three to four hours each week decreased their risk of death even more. Therefore, if you suffer from diabetes, grab your dog, your friend, or your family member and go for lots of walks!

Exercise every day

For individuals with type 2 diabetes, The American Diabetes Association recommends daily exercise to help enhance insulin action. If you are unable to exercise daily, they specify that you should not allow more than two days to pass between exercise sessions. People with type 1 diabetes can also benefit from frequent exercise, and in adults with type 1 diabetes, regular exercise has been associated with a decreased risk of death. 

Exercise one to three hours after eating

The Harvard Medical School suggests exercising one to three hours after eating because this is when your blood sugar level is likely higher. They also recommend testing your blood sugar level before beginning your workout, and if it is less than 100mg/dL, you should eat a small snack to avoid hypoglycemia (low blood sugar). 

Watch for symptoms of low blood sugar during exercise

The Mayo Clinic recommends that if you are planning to exercise for an extended period of time, you should check your blood sugar every 30 minutes. You should stop exercising if your blood sugar is below 70 mg/dL or if you feel weak and shaky. Then, eat or drink something with at least 15 grams of fast-acting carbohydrates, such as half a cup of fruit juice or hard candy. Recheck your blood sugar after 15 minutes, and if it reaches at least 70 mg/dL, you can resume your workout. 

Find creative ways to get active

Because exercise is so crucial for individuals with diabetes, it is important to look for creative ways to get active every day and think outside of the box! The Center for Disease Control suggests that people with diabetes fit in at least 20 minutes of activity every day. They suggest doing moderate-intensity activities, such as doing housework, dancing, or even mowing the lawn. Any kind of exercise is better than no exercise! 

Lastly, don’t forget to drink lots of fluids, check your feet for sores and irritation, and wear comfortable shoes to get the best and safest workout!

An article published in BioMed Research International emphasizes the importance of exercise for older adults. Regular physical activity is associated with improvements in mental health, emotional, psychological, and social well-being and cognitive function. Exercise can also minimize the risk of falling, which can lead to serious injuries for older adults. Further, regular physical activity can even help decrease the risk of death due to heart disease.

In order to reap the benefits of exercise and reach a high level of cardiovascular fitness, experts recommend that older adults remain physically active for 6 months or more. However, exercise for adults over 50 will often look different than fad exercise programs for younger individuals. 

Check out these three tips for getting the most out of your workout and staying safe while exercising as an older adult:

Focus on balance training and stability

When we are children, slipping and falling is not usually anything to worry about. As we age, however, falling becomes a larger concern and can lead to serious injuries. Because of this, it is very important to incorporate balance training into your workouts, and it is never too early to start focusing on balance and stability. A 2015 study analyzed the impact of a 12-week balance training program on older adults, and researchers found that regular balance training improves balance control, fall-related self-efficacy, fear of falling, walking speed, physical function and can readily be modified to suit different conditions. 

Balance training includes exercises such as marching in place, balancing on one leg, and standing on unstable surfaces, such as a Bosu Ball or sand. Be sure to always have a spotter when doing these exercises and always consult with a professional before beginning any new fitness program.

Include endurance training in your fitness routine

According to the Harvard Medical School, the average man’s attainable heart rate declines by approximately one beat per minute each year. This means that your average heart rate declines by around 5-10% per decade and your heart cannot pump as much blood as it could in the past. However, research shows that exercise can slow down the negative effects of aging on cardiovascular health. 

Endurance training is the most effective way to improve cardiovascular function. Essentially, endurance training can help you gain back the cardiovascular function that you lose naturally as you age, and it also has other great benefits, such as improved sleep, lowered blood pressure, and cholesterol, and can even help fight neurological signs of aging. Try endurance activities like bike riding and walking to stay in shape as you age!

Choose workouts that are low-impact and easy on your joints

While lack of exercise can lead to stiff joints and worsen conditions like arthritis, high-impact training like running and jumping can also negatively impact joint health. Instead, choose low-impact workouts like water aerobics, biking, yoga, and elliptical training. 

According to the Mayo Clinic, low-impact exercises, specifically water aerobics, can help improve heart health, decrease stress, and improve muscular endurance and strength. Exercising in the water is a great way to ensure you are safely working your muscles because water offers a natural resistance but it also takes the pressure off of your bones and joints. Further, using low-impact machines like the elliptical can help you work your arms and legs at the same time without hurting your joints.

A good rule of thumb for exercising at any age is to consult with a professional before beginning any new kind of exercise, do not workout alone in case you injure yourself, and listen to your body. If something feels too difficult or uncomfortable, stop immediately.

What Do They Eat?

Most of us have heard of the Mediterranean diet by now.  The people of Ogliastra, as a matter of fact, their island is surrounded on all sides by the Mediterranean Sea. They don’t know what the Mediterranean diet is, because they LIVE IT.  It features mostly fruits and vegetables grown around the Mediterranean, as well as fish, cheese, wine, and olive oil.  Now we’re sure most of us when we think of Italy, we think of PASTA!  The region of Ogliastra paints a different picture, sure they eat pasta but their portions are smaller than in western countries, and the star of the meal isn’t the pasta but the vegetables, the sauce, and the protein that goes with it.  

The Mediterranean Diet is often hailed as one of the healthiest diets in the world, it embraces both good quality carbs and fats and doesn’t shy away from either.  Those of us in the United States would do well to learn a thing or two from these Italians! First on the list, move to an island in the Mediterranean! 

How Do They Exercise?

Ogliastra is tucked into the mountains on an island, both mountains and islands individually can create a certain amount of isolation, together you get a picture straight from the past.  The people of Ogliastra hardly have any monikers of modern life, including modern transportation. Mountains are difficult to trek, and the people of Ogliastra have to trek it daily to live their lives.  Hiking through the mountains to get everywhere is a great form of exercise, combined with the high elevation of the mountains this creates the ideal scenario for athletic training.  

Support and Family

The elderly of the Ogliastra region are considered to be sages, they take care of their elderly and revere them as wise sagely advisors.  They don’t view their elderly as a burden but as a blessing. This quality of care and attention to family can make the transition of aging easier, more manageable, and healthier.  So we all need to make sure we help our grandparents, it’ll help them live longer! 

So if we want to surpass our hundredth birthdays, we need to eat as the Mediterranean do, walk up and down a mountain all day, and our grandchildren (borrowed is fine) need to take care of us into our ripe old age.  Living in a beautiful place near the equator, with great temperatures all year round doesn’t hurt the quality of life either! 

I believe that you have more control over your body then you think- you can control, manage, or completely avoid 60-70% of known chronic conditions with physical fitness, healthy nutrition, and social, mental and spiritual balance!

Here’s what centenarians can teach us:

• 75% is Lifestyle Choices:  
  • Researchers estimate that 25% of variance in life span comes from genetics and the rest from environmental factors, including diet and exercise.  This means that lifestyle choices play a LARGE role in how long you live and the quality of life during those years.
  • In a study of Swedish men, researchers found that those who did not smoke, had low cholesterol, consumed moderate amounts of coffee, and had a good socio-economic status at age 50 as well as good physical working capacity at age 54 were most likely to survive to age 90, whereas parents’ survival was of no predictive value at age 50 or 62
  • This research suggests that we can influence many of the factors that determine our lifespan and that lifestyle can affect life expectancy more than genetics

• Stop Stressing So Much:  
  • In a psychological study with people over 100 years old, neuroticism was scored lower than average, which means that centenarians tend to let this go and not dwell on problems.  By being in control on stress instead of stress controlling them, they were able to live happy, healthy lives.
  • Chronic stress damages critical parts of your DNA and can actually shorten your life span by as many as four to eight years
  • Stress also compromises the immune system, making you more likely to get sick
  • Managing stress effectively, through activities such as exercise, controlled breathing, and meditation can help reduce negative biological responses to stress

• Exercise Your Entire Life: even into old age!
  • Regular exercise is the closest thing we have to miracle cure and one of the strongest predictors of a long life. A 1998 Finnish study looked at 16,000 twins, both fraternal and identical, and found that those who exercised regularly had 44% the risk of death of their sedentary siblings- regular exercisers generally live five to seven years longer than inactive people.
  • People who are active have a lower risk of heart disease, stroke, type 2 diabetes, some cancers, depression and dementia
  • Physical activity is even more important in the elderly to stay healthy, energetic, and independent

• Practice Moderation: Centenarians will agree that a life lived in moderation is what lead them to good health. Include moderation in alcohol and foods high in saturated fats, sodium, and sugars.
  • studies suggest that eating fewer calories/practicing calorie control may increase life span.
  • a study by Dan Beuttner found that the oldest Japanese people commonly stop eating when they are only about 80% full.
  • In a 2006 study, researchers at Washington University found that eating a low-calorie yet nutritionally balanced diet lowers levels of T3, a thyroid hormone that speeds up the aging process.
  • Women who have two or more drinks per day and men who have three or more may experience negative outcomes, such as weight gain or relationship problems

• Eat a Vegetarian Diet:  
  • In 2009 the Archives of Internal Medicine held a study on 547,000 older Americans and  that found those who ate the most red meat had a 31% to 36% higher risk of dying over 10 years.  People who get their proteins and fats from vegetables versus meats have a lower incidence of heart disease as well.
  • Studies in Western populations have shown that vegetarians tend to have a lower BMI, lower cholesterol, and a lower mortality risk from ischemic heart disease (the most common type of heart disease and cause of heart attacks) than comparable non-vegetarians.
  • Vegetarians have higher dietary fiber intake than non-vegetarians; high fiber intake is associated with lower risk or improvements in several chronic diseases.

• Genetics Matters, but only for about 5%:  
  • The Albert Einstein College of Medicine has found a genetically inherited protein present in higher than normal levels in his centenarians that may protect them against Alzheimer’s disease and diabetes.
  • longevity tends to run in families
  • In the Okinawan Centenarian Study, researchers found that siblings of centenarians had an average of 11.8 years extra lifespan compared to an age-matched control group
  • the genetic component of longevity gets larger with increasing age

• Take Care of Oral Hygiene: Dental health is directly correlated to heart health. Research shows direct links between gingivitis/gum inflammation and heart disease. In a study of older patients in nursing homes, researchers found that oral care was associated with reduced risk of pneuomonia, days with symptoms of fever, and deaths from pneumonia.

• Be Social:  It is rare to come acrossagrumpycentenarian- most have a sense of humor and are social.  It should also be noted that many are close to family and friends, which has been scientifically proven to increase life span in the elderly. It is enormously important to have at least one close friend that you can share your lives milestones with.
  • Research shows that you’re at greater risk of heart disease without a strong social network of friends and family; loneliness can cause inflammation, which can be just as dangerous as having high cholesterol or smoking in otherwise healthy individuals.
  • Having social ties with friends, family, neighbors, and colleagues can improve our odds of survival by 50%.

• Stop Smoking:  Smoking takes 15 years off your life. Period. Smoking is bad for your health, but exactly how does quitting make life better? Here are 10 ways your health will improve when you stop smoking.The quitting timeline:
  • After 20 minutes your blood pressure and pulse return to normal.
  • After 24 hours your lungs start to clear.
  • After two days your body is nicotine-free and your sense of taste and smell improve.
  • After three days you can breathe more easily, and your energy increases.
  • After two to 12 weeks, your circulation improves.
  • After three to nine months coughs, wheezing and breathing improves.
  • After one year your heart attack risk is half that of a smoker.
  • After 10 years your lung cancer risk is half that of a smoker.

• Sleep More: Lack of sleep is linked to heart disease- so sleep between 7-8 hours a night. Lack of quality sleep has been linked to obesity, high blood pressure and other factors directly associated with cardiovascular risk. Getting enough sleep can also improve mood, enhance memory and ability to think clearly, lower stress, and lead to stronger immunity. Too much or too little sleep is associated with a shorter lifespan.

• Have Spiritual Balance: According to a new study spiritual or religious practice may fight off depression – particularly in people who are predisposed to the disease – by thickening the brain cortex. It shows that spiritual beliefs and practices improve many physical and mental illnesses, reducing severity of symptoms and likelihood of relapse, speeding up and enhancing recovery, and rendering stress and disability easier to endure

• Positive Thinking: 
  • A 2007 study that had a control group of more than 6,000 men and women aged 25 to 74 over 20 years, discovered that emotional vitality, which includes a sense of enthusiasm, hopefulness, engagement in life, and the ability to cope with life’s stresses with emotional balance—reduces the risk of coronary heart disease.
  • Positive thinking will improve your overall health in old age
  • Researchers at the Yale School of Public Health found that older people with positive age stereotypes (beliefs about the elderly as a group) were 44 percent more likely to fully recover from severe disability; they also had a slower rate of decline in essential daily activities, such as bathing, dressing, and walking.
  • Both of these research suggest that having a positive attitude can help the elderly live longer, more fulfilling lives.

• Music enhances our mental health: Music therapy is a technique that is becoming increasingly popular because there are two ways it can be beneficial: either for its inherent healing and restorative qualities or asameansofself expression and communication. Next time you’re feeling stressed,try and de-stress with some music instead of fuming internally. The therapeutic benefits of listening to music are widely known, so listening to one of your favorite songs can help reduce anxiety and be incredibly soothing.
  • In a recent study, researchers found that music therapy reduced depression and delayed deterioration of cognitive functioning in elderly people with dementia.
  • Listening to pleasurable music can improve mood; researchers at McGill University found that listening to pleasurable music triggered the release of dopamine, a neurotransmitter involved with feelings of reward.
  • A 2006 study published in the Journal of Advanced Nursing showed that listening to music daily can reduce pain by up to 21% and depression by up to 25% in people with chronic pain; it also made people feel more in control of their pain and less disabled by their condition

• Brain Development: through constant reading, brain activities, self-education. While Alzheimer’s disease makes up 50% of dementia cases, vascular dementia is responsible for up to 40% of cases in older adults, and can be prevented through the lifestyle choices mentioned in this article.
  • In a revolutionary study, older participants who received at least 10 sessions of mental training not only improved their day-to-day cognitive functioning in the months following the training, but continued to show long-lasting improvements a full decade later.
  • There was also a study of 2,832 seniors that did memory, speed processing, and reasoning training in 60-75 minute sessions by using exercises such as detecting patterns in a number series, memorizing lists, and operating a touch-screen program. A decade after the training, nearly 75% of the participants who received memory training and over 70% of speed-trained participants were still performing tasks above their pre-trial baseline level, compared to about 62-49% of the control group.

Social Activity

Horseshoes requires you to grab a few of your close friends or family to play. Celebrate with your teammate when you hear the sweet ring of metal on metal, or just chat over a little friendly competition on a nice summer day. Social engagement and activity is shown to increase quality of life and even to prolong lifespan.

Improved Coordination

Not everyone is gifted with the nimble reflexes and split-second decision-making required for more intense team sports. But even the clumsiest out there can still have a good time playing horseshoes. Calculate the pendulum-like rhythm of your arm and try to focus as much on possible on the angle and moment of your relief. With mindfulness you will see your game and coordination improve.

The Virtue of Patience

Unless you are an athletic prodigy you probably won’t be super successful at horseshoes your first few tries. Pitching takes a lot more finesse than most people imagine, and there are all kinds of little tricks you need to discover. But if you stick with it you will find your game improving, a result of patience.

Improved Cell Health

Whether you are playing on a sandy beach or a grassy backyard, horseshoes is almost always played out side. As such, you are spending time in nature and soaking up the sun, which provides the vitamin D you need for cell growth and improved immune function.

Light Cardio

Horseshoes is not going to replace your regular cardio routine. But just because it’s a leisurely game doesn’t mean it can’t get your heart pumping. It requires you to stand, walk back and forth down the court, and toss the horseshoes. Therefore, it’s the perfect leisure sport for multiple generations to play together.

Mindfulness

In order to get any good at horseshoes, you will need to learn how to focus. It’s easy to get lost in anxious thoughts and forget about the present moment, which is why games like horseshoes can actually help you live in the present. Focus intensely on the throw and your release, making tiny adjustments based on previous tosses. Doing so will improve your horseshoes game, but it will also help you stay present elsewhere in life.

Limber Up – Flexibility

Low-impact sports like horseshoes can help seniors maintain mobility as they age. You aren’t going to contort into any crazy yoga poses, but you will be bending down to pick up the horseshoe, as well as using your hips and should to release the target.

More Cheerful Mood

Exercise, sociability, and sunlight are all proven to improve mood and make you live a happy and more satisfied life. Horseshoes deliver on all of those, which is why it is a common game at many senior living communities across the country.

Relieves Stress

Exercise also produces endorphins, which are your brains pleasure neurotransmitters. Increased endorphin production reduces stress levels.

Strategic Planning

You can’t just chuck a horseshoe at the metal rod and hope for much success. To really get better, you need to practice with different grips on different sections of the shoe. Learn which weight works best for you, think critically about the game!

“I believe that spiritual wellness is one of the key components of healthy lifestyle that impacts the whole body and rejuvenates the spirit,” Becic said. “Physical fitness and healthy nutrition allow the spirit to flourish to a whole new dimension. Spirituality is a very personal experience for every individual, a unique expression of their own understanding of the world. I respect every religion and accept every person’s belief system and the peace it may bring.”

Here’s why Pope Francis was chosen as the fittest spiritual leader in the world:

• No other religious/spiritual leader has made such a positive impact in the world in a short period of time.
• Pope Francis had one of his lungs removed when he was a teenager, and he still manages to live a healthy, energetic, positive and inspiring lifestyle.
• He enjoys long walks on a daily basis.
• He loves the tango and enjoyed dancing in his youth before discovering his religious calling.
• A 2009 profile in an Argentinian daily newspaper said that Pope Francis prefers frugal, healthy meals, such as fruit, skinless chicken, and salads, and is widely known for skipping caloric Argentinian dishes, such as empanadas.
• As part of the Jesuit diet, he emphasizes moderation in everything he does, especially when it comes to the quantity of eating. Their philosophy is, “if tempted to eat more, eat less.”
• He enjoys listening to classical music. It is widely known that music enhances our mental health, helps us focus, de-stress, and motivates us too.
• He is a passionate reader, and reading helps preserve memory in old age.
• Pope Francis also maintains close relationships with his parishioners, so he is very socially active. Especially in older age, it is crucial to be socially active because social ties are associated with better health and longevity.
• He is well-known for maintaining a humble lifestyle, even as the pope. Higher levels of humility may be related to better health outcomes. A study published in the 2012 issue of the Journal of Psychology and Theology found that older adults who were more humble tended to rate their health more favorably over time.

The corporate world of today is losing billions of dollars, because they fail to understand the difference between the chronological and biological ages of employees.

Since 1901, the average human lifespan has increased by more than 30 years. Even in the past 20 years, the average human lifespan is 7 to 10 years longer than it was in 1993. These numbers mean that companies need to start taking into consideration the fact that while people are living much longer chronologically, it doesn’t mean they are living healthier, or more fit lives biologically. This can be seen by the obesity rate in America has increased dramatically by 30% since 1990. This also means that generally speaking people are less fit than they were 27 years ago.

Without taking these statistics into consideration, corporations generally would rather hire a younger person chronologically rather than factor in the option of a younger person biologically.

HFR founder Samir Becic disagrees with this practice “I personally think that corporations are making a big mistake because they are focusing on the chronological age but not on the biological ages of their employees. For example, I have a friend who is 70 years old and still works out 4 times a week. He engages in cardio, eats healthy food, trains and is more fit than most people in their 50s. He recently lost his job due to ageism. The reason this bothers me is that scientifically, a person who is 70 years old and works out all the time can be in much better physical shape than someone who is 50 and doesn’t work out. This leads to the conclusion that biologically, these two people may be much closer in age than the numbers would lead you to believe.

In the corporate world, you want a healthy attitude! When you live a healthy lifestyle, you are going to have much more energy, positivity, creativity, discipline, and enthusiasm at 70 than at 50 if you do not.”

On average, every person that works out is at least 10 years younger biologically than chronologically. A corporate American that prefers hiring a younger person with an unhealthy lifestyle rather than an older person who works out and eats right may be losing billions of dollars because they will not have a chance to use that enormous amount of experience that a 70-year-old, healthy and fit person can give them.

Samir continues “Please take into consideration this point of view and reward someone who has the discipline to work out and live a healthy lifestyle because firing someone over chronological age can cost corporations more money than they think (in addition to being illegal). I suggest every corporation out there promote a healthy lifestyle within their company. I advise fit and healthy employees to disclose that on their resumes, and I am encouraging managers to take this into strong consideration when hiring.”

• “More Milk Please”: A diet filled with the proper daily dairy requirement ensures the proper amount of calcium, potassium, and protein. They lead to stronger bones and prevention of osteoporosis. Stronger bones will lead to less falling and fractures, one of the most common causes of an ER visit for the elderly population
•  “Tick Tock Take Your Pill On the Dot”: Remember to take medication as prescribed and on time. A better a way to remember to take your medication is by setting an alarm and establishing it into your daily routine. Even missing a single day of medication can lead to your illness progressing and an ER visit in your future.
• “Wash away your trouble with some bubbles” : Washing your hands in general is a good habit to obtain, because it is a preventative measure against spreading illnesses. In the ER today, MRSA (methicillin-resistant Staphylococcus aureus) is an upcoming threat spreading through hospitals leading to resistant staph infections.
•  “A few sips a day can keep the doctor away”:  Drinking enough water a day has several health benefits such as being preventative measure towards urinary tract infections (UTI), constipation, and regulating body temperature. UTIs can progress and become life-threatening diseases such as chronic kidney infections requiring hospitalization.
• “Have fun in the sun, but know when you are done”:  Time in the sun is good for vitamin D absorption, but there are also some harmful effects to be aware of for your skin. Skin cancer is the very prevalent within the elderly population. Some ways to be cautious in the sun include: sunscreen, seeking shade between noon- 2pm, and wearing protective clothing.
• “Don’t Be late, save the date to vaccinate”: There are several vaccinations currently out on the market for the elderly population including the Shingles vaccination and the one against Pneumococcal disease. In addition to having the current vaccinations for your age range, make sure you keep up to date on general requirements such as the Tetanus vaccine.
• “Wash your vegetables to make them digestible” : When it comes to making a meal, washing both your hands and your produce are key to avoid GI/Abdomen related ER visits. All fruit and vegetables should be washed in order to help get rid of soil, micro-organisms, and human pathogens such as E. Coli, Listeria, and Salmonella.
• “ I would rather be safe than sorry”: When you first start feeling sick, give it a day to see if it goes away. If you do not start feeling better within 24-48 hours, your next step should be visiting a primary care physician to get back to one’s healthy self. Letting infections continue to build and grow can lead to serious diseases and conditions to form leading to not only an ER visit but possible surgery/ treatment plans.
• “Neck and Back, Here is what you lack”: Back and neck pain are among the leading causes for elderly visits to the ER. One way to reduce the chances of facing these types of pain and other spinal disorders is to follow a recommended exercise routine that is appropriate for your age and condition.
• Quit Smoking: It is a common fact that smoking is a bad habit. Smoking, whether young or old, can lead to health issues such as Chronic Obstructive Pulmonary Disease as well as increase the risk of having a stroke. Strokes and Chronic Obstructive Pulmonary Disease account for two of the top ten causes for the elderly population visits the ER.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

Full Body Strength

The protagonist in Hemingway’s The Old Man and the Sea battles a great marlin for 3 days.   That’s one strong dude. Your average hobbyist won’t be called on to strain day and night to reel in an adversary. But battling even a small fish calls engages the shoulders, back, arms, core and legs in an excruciating workout. Fishing encourages sportsmen and women to train their body so that they have the strength when the time comes for the big catch.

Family Bonding

Fishing is a skill passed on through the generations, with grandfathers taking the younger kids out to a familiar pond and instructing them how to hook a worm. Spending time with your family promotes feelings of security and well-being, making fishing a worthwhile activity to learn.

Boosts Immune System

Vitamin D helps your body regulate the absorption of calcium and phosphorus, two minerals that improve immune system function and help defend against disease. The best source of vitamin D is a day outdoors under the sun.

Promotes Relaxation

A beautiful day spent in a mountain stream followed by a dinner of grilled fish. Sounds idyllic doesn’t it? Spending long hours in nature with a focused task is akin to meditation, an activity linked to lowered blood pressure and decreased anxiety.

Improves Cardiovascular Health

Fishing burns an average of 200 calories an hour, depending on the kind of fishing you like to do. Maybe it isn’t true if you are sitting around with a cooler of beer and a king-size bag of jerky. But if you are walking around to test out different spots, recasting your line, and (fingers crossed) reeling in a fish, you’ll have put your heart and lungs to work.

Teaches Self-Reliance

In our service-oriented economy we rely on others to perform all kinds of functions in our daily lives. Fishing puts you out in the wilderness and calls on you to master a variety of different skills. The more involved you get in the sport the more you’ll learn: from driving a boat to hunting down tackle.

This impromptu trouble shooting will spill over into your normal life. If you can fix your rod with just your ingenuity, what else can you do on your own?

Bestows Patience

In our world of over-stimulation and instant gratification, fishing puts your patience to practice. Unless you are extraordinarily lucky, you don’t just drop your line in and hook a fish. Some days (and even some trips) you go home empty-handed. But persisting makes you a more patient person, accepting of defeat but unwilling to quit.

M.J. Ryan, the author of “The Power of Patience,” explains that learning patience benefits health. Impatience causes stress, weakening your immune system and raising your blood pressure. Patience, meanwhile, makes you calmer and more content.

Encourages Travel

At HFR we promote travel whenever and to wherever you can. Travel expands the mind and makes life more fulfilling. Fishers are among the most accomplished travelers on the planet. Whether head to the Great Lakes for Walleye or Florida for Marlin season, you’ll get to see more of the planet with this hobby.

Enjoy The Great Outdoors

Fishing inspires a closer connection with nature and all the creatures in it. Fisher are tuned in to the harmonious ecosystems in coastal environments. They know all about the different fish that live in the water, the insects they eat, and their predators. The exposure to fresh air, sun, and being on the water has numerous health benefits.

Improves Balance

As anyone who has ever reeled a catfish in to a canoe can tell you, fishing requires some acrobatic maneuvers. Balance requires core strength and benefits flexibility, both of which help offset backpain.

Imagine having to catch a bus across town to get to the hospital for a routine checkup. Maybe the bus stop is a few blocks from your house. You make your way through the sweltering summer heat, but the going is slow because you are elderly and have a bad hip.

To your dismay, you finally round the corner to your bus-stop, only to watch helplessly as your ride departs without you. It’s off hours so it could be 45 minutes before the next bus arrives, and you have to sit at an uncomfortable and uncovered bench, knowing you have to go to the same process on the way home. And next week. And every week after that.

For many Americans without access to a car, this scenario is a sad reality. No wonder so many people miss crucial doctor’s appointments and hospital visits. It is physically challenging for old people to make the trip. Younger people can’t afford to take 2 hours out of there day in transportation time to the hospital. It’s just too much time off of work and away from the family. As a result, way too many people miss appointments, exposing themselves to health risks and costing hospitals money.

Smartphones To The Rescue

3.6 million Americans miss their health appointments. That’s where technology can step in to save the day.

Ride-sharing companies have already been a saving grace for people living with disabilities. As Uber and others continue to expand, they are looking for new applications and partnerships.

Some of the new directions are not very healthy (like UberEats, a super convenient way to deliver junk food to your door without ever leaving your couch). On the opposite end of the health spectrum sits Uber’s partnership with health care systems like MedStar Health.

The two allow patients to schedule rides straight from their location to the hospital. It even gives them automatic reminders about upcoming check-ups and doctor visits. The rides are covered for Medicaid patients, and are a huge timesaver and incentive to get to the doctor on time. The importance of preventive care and early detection, this could save many lives in the long run.

With the increased digitization of the healthcare field, patients should have more access than ever to doctors. And that’s a great thing.

Here are the “Top 10 Health and Fitness Tips From George Washington” by HFR team and author of the health book ReSYNC Your Life Samir Becic

“I hope I shall possess firmness and virtue enough to maintain what I consider the most enviable of all titles, the character of an honest man.” George Washington

• Health Should Be A Top Priority

President George Washington believed that our health should be one of the most important priorities in life. President Washington really knew the value of health in our lives. Because without our health, it’s almost impossible to live life to the fullest. In order to enjoy and carry out day-to-day tasks, we need to be able to walk, breathe on our own, lift objects, have fun and so much more. Shortly before his passing, the former President wrote that “Health was amongst (if not the most) precious gift of Heaven, and without it we are but little capable of business, or enjoyment.”

• Be An Active & Healthy Leader

Not many know that George Washington was actively involved in the military, serving for a span of over 40 years. It was his heroic and strategic service in the United States military where he became known as the Father of our Country. While in the military, George Washington was constantly on his feet, leading his people through battles, and persevering under pressure. Leadership is known to be associated with improved relationships, increased mood, positive outlook, increased self-confidence, and many more positive attributes. If you want to impact the health of other people, as well as yourself, then it’s best to lead by example. The types of social, emotional, and mental health benefits that being a leader can bring are endless!

• Get Fit For Life’s Battles

According to the record books, George Washington was a strong, well-built man. He grew up with an athletic frame and with a 6’2 stature, he was described by his military partner as “175 pounds paddles with well-developed muscles, indicating great strength.” Another description of him by historian David McCullough explains how he stood out as a soldier and general for his strapping appearance. This type of build really helped him out when he had to fight his opposers or climb the Natural Bridge. Whether Washington was riding a horse for hours on end, or getting pierced by 4 musket balls, his great strength aided him through it all. You never know what daily battles you might have to face, but lifting weights is always a huge advantage to face what lies ahead!

• Eat A Variety Of Healthy Foods

America’s first President was able to enjoy many different cuisines because he was so wealthy. He ate fish such as sturgeon, along with many different fruits like cherries, and protein packed nuts. George Washington was fortunate to own many farms and facilities that enabled him to consume plenty of nutrient rich foods. Though you don’t have to be rich to be healthy! Fruits, vegetables, and different sources of protein can be bought at reasonable prices. These foods are jam-packed with nutrients that protect the heart against certain diseases, cancers and even strokes. They also aid in muscle growth and repair while strengthening the immune system.

• Get Active Outside

George Washington took an interest in farming and American agriculture very early on. He was passionate about making the agriculture industry better for his people. This included a lot of rehabilitation on his farm on Mount Vernon. Although he wasn’t the one actually doing the farming, we can still learn from the health benefits that comes with this activity. Farming and gardening contribute to mental clarity and stress relief. According to the CDC, physical benefits associated with this moderate-intensity activity contribute to reductions in obesity, diabetes, high blood pressure, depression, osteoporosis, and colon cancer.

• Adopt A Furry Friend

Did you know that George Washington loved dogs and bred them? His journals were infused with numerous breeding accounts that included his own special “Virginia Hound” breed. Using these dogs, he indulged sometimes two or three times a week in one of his favorite pleasures: fox-hunting. Having a furry companion by your side greatly influences your health in many ways from boosting the immune system to increasing your quality of life. Take a look at all of the health and fitness benefits of owning a furry friend here! 

• Go Dancing!

Not only did George Washington like to move on the battlefield, but he liked to get down on the ballroom floor too. During the American Revolution, balls were often held where the General “danced upwards of three hours without once sitting down,” General Greene stated in 1779. He was seen gracefully dancing with elation spread across his face. It’s no wonder that he was so content since dancing is known to boost mood and confidence! Dancing has many physical and mental health benefits. Those include improved heart and lung function, muscle tone, strength, endurance, as well as stronger bones, improved balance and social skills. Learn how busting a move can be incredibly beneficial to your health here!

• Read A New Book

We all know the peaceful effects that reading can have on us during a rainy day. But surprisingly, reading has a lot of other health benefits for the average Joe. George Washington was an avid reader in his day. Owning more than 1,200 books, he turned to them to improve his political, militant, and agricultural prowess. You could say George Washington was self-educated from all the time he spent gathering the important information that made him so successful. According to York University researchers, reading helps boost brain power and memory, reduce stress, increase longevity, and even create feelings of empathy. So pick up a good book to expand your knowledge and increase your imagination!

• Be Social

We all know how much healthy friendships benefit our mental health by keeping us happy and healthy. Not only was George Washington great at running the country, but he was an excellent communicator. He loved having company over for parties as well as connecting with the ladies! Besides dancing, you could find him engaging in meaningful conversations with his companions throughout the night. Many studies show that having people to connect with can keep your brain sharp and enrich your life by adding years to it! Friends also reduce stress, decrease risk of stroke, and can help beat the common cold!

• Always Persevere

One of the most honorable things about former President George Washington was the fact that he was a man of character. His self-control in such a challenging time period allowed him his courage to shine through on the battlefield. He persevered under pressures of militant lifestyle, while keeping his integrity intact. Even though he failed many times, he stayed positive and kept pushing through. Resilience has a way of impacting our health for the better, and is especially required when things get tough. By staying positive and moving forward we improve our emotional, mental, and physical health. Happy emotions contribute to a healthier immune system! Not to mention the personal benefits such as increased confidence, motivation, and success.

Becic said “when I entered Second Baptist for the first time while research a story about the fittest churches in America, I was beyond surprised at how many separate gyms just one campus had, and they have six campuses.”

The fitness facilities are important in combining fitness and spirituality, two of the most important components of a healthy lifestyle. Becic explained “Spiritual awareness is one of the key components of healthy lifestyle that impacts the whole body and rejuvenates the spirit. Physical fitness and healthy nutrition allows that spirit to flourish to new dimensions and many people experience a closer relationship to God.”

Becic is impressed how Dr. Young is one of the leading Christian role-models, not only in spirituality, but also in physical fitness and healthy lifestyle. He believes churches should help over 70 million believers lead a lifestyle in order to fight obesity, considering that a 2006 Purdue University study found Christians to be the religious group most prone to obesity.

Dr. Ed Young is a leading candidate for our 2016 list of the top fittest Christian leaders in America, and one of the men who hopes to change that statistic. This interview is a great start!

Dr. Young, I already did a story on how Second Baptist is one of the fittest churches in America. I am very impressed with your fitness program, which occupied more than 15,000 square feet of fitness space on one of your campuses. How did you arrive at the idea of creating such an elaborate workout area for your congregation?

Dr. Young:  I believe that the body is the temple of God. As Christians, we’re taught to be responsible for the gifts that God has given us. Therefore, life is the first and most precious gift that we have. So when I came to Houston 37 years ago, I saw it was important to create a sub-culture in a world-class city. People come to Houston from all walks of life, all backgrounds, all economic strata. We wanted to create a small town in the middle of this exploding metropolis. Part of our ministry is to give opportunity for all people, from children to older adults to participate in a wide variety of physical fitness activities. Now hundreds of people avail themselves of this ministry every single day.

Please tell us about your book, 365 Days of Total Heart Health and what inspired you to write it?

Dr. Young:  I co-authored with two dear friends – Dr. Mike Duncan, a cardiovascular surgeon in Houston, and Dr. Rick Leachman, a cardiologist in Houston. They both work at keeping their own bodies physically fit through diet and exercise. We also realize there is a spiritual dimension to health and well-being. We got together and wrote two different books that deal with body, soul, and spirit.

What is your favorite exercise to improve heart health?

Dr. Young:  For years I have jogged, and now I work on an elliptical three to four days a week. Also, I do some light-weight work out, as well as stretching exercises.

How important is health and fitness in your life?

Dr. Young:  My goal in life is not to rust out, but to burn out. Therefore, in order to continue to grow and progress spiritually and emotionally, the physical element is a necessity.

Will you please share your health and fitness routine with our readers?

Dr. Young: The bottom line is, I’m addicted to exercise, and I think that is a good addiction. When your mind is dull, your body is weak, and it is more difficult to concentrate, even on things that speak of the eternal.

How does health and fitness improve your spirituality and vice-versa?

Dr. Young:  To seriously exegete Scripture and apply it to life, I think you have to be mentally and physically equipped. You have to have a degree of endurance in order to stay in the battle, and in my case, to fulfill my calling.

You and your son, Ed Young, Jr. are both physically active. Do you feel like you instilled the values of fitness to him? What are the benefits of family fitness to you?

Dr. Young:  My three sons, Ed, Ben, and Cliff are all three physically active. They enjoy different sports. We were primarily a basketball family, but we participated in all the sports. It’s just a lifestyle with a young family. Even my wife, Jo Beth, at long last, is now engaged in physical training. In fact, a big part of parenting my boys was the time we spent in athletic endeavors together. Sports provides the opportunity to model character and sportsmanship. We take those qualities into all walks of life. I also found that kids open up and talk shooting baskets in the driveway, more than if you sit them down for a “serious discussion.” There is a comradery that organically materializes during physical activity.

Since the mega-churches of today hold such a strong influence on the opinion of mainstream America and can definitely be a stronghold in fighting obesity, what do you think is the most effective way of utilizing this to increase Christian health and fitness?

Dr. Young: Remember that the Bible says more about gluttony than almost any other deadly sin. If we in the church are to emulate Jesus Christ, who walked miles every day, we need to have a built-in plan of physical fitness, as well as, spiritual disciplines in order to make life work.

Followers look for daily guidance from pastors and heads of ministries on the best way to live and raise their families. Do you think introducing healthy ways of living to pastors can assist the Christian community, which is even more overweight than the general population, to become more fit?

Dr. Young:  There is an old poem I love that has very useful words: “I’d rather see a sermon than hear one any day; I’d rather one would walk with me than merely show the way.”

I think when we keep ourselves physically fit, it’s an indication that we also have other disciplines in place in our lives. Spiritual disciplines are most important, but physical disciplines augment our walk with God.

Being a Senior Pastor at one of the largest churches in America can become stressful. What do you do personally to relax and unwind?

Dr. Young:  I enjoy people!  Surrounding myself with people who fill my life with fun and joy really help me to relax. Also, I love the outdoors, and I enjoy all sports. I not only read books that help me in my ministry, but I enjoy novels, histories, and even biographies—a variety of genres.

If you could give three life-tips to everyone, what would they be?

Dr. Young:  My first life-tip would be to get to know God personally. You say, “Well, I’d like to, but where do you begin”? I think you begin with a relationship with Jesus Christ. The great thing is He really wants to get to know you. “Be still and know that I Am God.” It works every time.

My second life-tip is to be a good listener. You can learn a lot if you will actually listen to others.  

Third, learn to say, “I was wrong. I am sorry. Please forgive me. I love you. I need you.” It will work in your marriage and in most relationships.

The last life-tip is to have fun and be with people who have fun and enjoy laugher. Life is too short for everything to be in the minor key.

What is it like being a modern-day Christian leader?

Dr. Young:  It is challenging because the product I represent is a product that everyone needs. Therefore, it’s a privilege to be able to advertise what God can do for man in Jesus Christ.

Considering you are one of the most influential religious leaders in America, what is your take on the 36% obesity rate within this country? What would you suggest to remedy it?

Dr. Young:  It’s a great tragedy. I would encourage parents to begin early teaching their children how to enjoy healthful eating. I advocate the Paleo Diet, which I think is the healthiest diet around and will not only help us to lose weight, but maintain the proper weight proportionally to our body structure. Basically, lean meats and fruits and vegetables. It is easy and accessible.

Which direction do you see this country moving in the next 20 years, in terms of spirituality?

Dr. Young:  If America is to survive, we had better learn again how to bow the knee and open up our hands to worship, and to once again become givers. In a world that is supposedly the most connected culture in history – we have become disconnected. Family structure has ruptured, our worldview in America has shifted, and we have all but kicked God out of our land. We don’t say “Christmas” and we don’t pray in schools. We have torn down monuments and scoffed at the flag.

I am concerned about the drift in the core values of our country. That is why I am passionate about voting. I will never say who to vote for, but I do encourage everyone to vote their values. If we are to stop the drift, we as Christians have to voice our beliefs, and one way to do that is to vote in every election.

Would you like to add anything else?

Dr. Young:  Anyone who exercises knows about endorphins. When we exercise and get our cardio operating properly, those endorphins kick in and everybody feels better. If you haven’t experienced this, I highly recommend serious daily exercise as a beginning step to have a life that’s balanced, and a life that is increasingly meaningful.

Today, we sat down with the senior pastor of LifePointe Church in Crowley, TX Pastor Chuck Bernal to discuss his amazing weight loss journey, healthy lifestyle, and how he hopes to inspire others through his actions.

We truly commend Pastor Chuck Bernal, who previously made our Top 10 Fittest Christian Leaders in America due to his phenomenal fitness transformation!

HFR: Please tell us about your weight loss journey and what inspired you to start.

Pastor Chuck Bernal: Growing up in south Florida, in my younger years I was always fit and active enjoying activities such as running, tennis, racquetball and golf. Due to a progressive spinal cord condition that started in 1998, I ended up with severe mobility problems. These problems culminated with me ending up in a wheelchair in 2000 unable to walk at all. In 2003 I began an intensive therapy program, which slowly enabled me to regain partial mobility. In 2010, I was able to walk again (with a cane) but the past 10 years had taken its toll both physically and emotionally. My weight spiraled to 368 pounds and I was struggling with depression. I knew I could not continue to live like this and something had to change. On June 1, 2010, I made the decision to change my life and regain the health and vitality I had lost. With God’s help, I started a journey of fitness that included a personal commitment to work out every single day for an entire year, to change my eating habits and to move past the negative thoughts that were keeping me “stuck”. On June 1, 2011 (one year later), I had lost a total of 146 pounds and regained my health both physically and emotionally. In the ensuing 4½years, I have continued my fitness journey and lost 20 more pounds and have continued working to get even stronger and healthier.

HFR: How important is health and fitness in your life?

Pastor Chuck Bernal: Health and fitness have become one of my top priorities because I have learned that physical health and well being is foundational to every other part of life. Jesus once said that we are to love God with “all of our heart, soul, mind and strength”. You can’t do that if you are not healthy. My personal commitment to health and fitness have become a habit that I cannot live without. No matter whatever else is going on or how busy I am, I MAKE the time to workout. Being healthy, both in exercise and nutrition have been woven into the fabric of my life and it is my goal – with God’s help – to maintain and even increase my commitment in these areas.

HFR: How do you feel it can improve your spirituality?

Pastor Chuck Bernal: The Bible teaches that we were created by God not only with a spirit (the capacity to know Him) but we were also created with a mind and a body. All three of these components that make us human are impacted by our health. When we are spiritually unhealthy, it will impact our physical and emotional health. This is seen over and over especially in the book of Psalms. David connects his spiritual health (of lack of it) with what’s going on in his body and with his emotions. By the same token, when our bodies are unhealthy, it impacts us emotionally and spiritually. In the New Testament Paul teaches that as Christians we need to understand that “our bodies are the temples of the Holy Spirit.” This has huge implications for how we treat our bodies because what happens to us physically has a direct connection to our spiritual life. When I was fat, fatigued and unhealthy – I was not honoring God in the way that I should have. My commitment to physical health has only served to improve my walk with God. Being fit is a way to honor Him and also help others.

HFR: How to you promote health and fitness to your congregation? How do you emphasize it?

Pastor Chuck Bernal: If I am going to promote health and fitness, I not only have to embrace it for myself but I have to embody it as well. The most important way that I can motivate health and fitness is to model it. My church family is well aware of my fitness journey and I make it a point to use social media to post regularly about my own health and fitness – my wins and sometimes my losses. They know that if this almost 60 year old guy – with a history of health issues – can change his life than they know they can too. We also try to build health and fitness into our programming and events. We launched Saddleback Church’s “Daniel Plan” to encourage healthy living. We have had nutritional seminars, fitness workshops and community events like “fun runs”. My church, LifePointe Church in Crowley, TX is still a young church. Our facility is a fairly small space and we are not able to have any kind of on site fitness center, but we are still committed to helping our people find other places to train and workout. The director of our city’s recreation center is a member of our church and we have many of our people that use their state of the art facility. Over the years we have had several fitness trainers in our church and we help our people to connect with them. We have a cycling ministry called “LifeCyclers” and we also have a lot of our people involved in martial arts.

HFR: Being a Pastor can get stressful- what do you personally do to unwind and relax?

Pastor Chuck Bernal: In Stephen Covey’s great book, “The 7 Habits of Highly Effective People” he talks about the need to take time to “sharpen the saw”. In other words, if we too busy and too stressed, we lose our edge. Sharpening the saw has become vitally important in my life and here’s some of the ways that help me: Family first – we have 5 daughters (all married), 12 grandkids and around our house there is never a dull moment. Spending time with my family is a huge part of what keeps me grounded and stress -free. Being together with them is a great source of joy and laughter. I also love to play guitar and there have been many times over the years that music has played a big role in helping to reduce the stress level. Of course, as a pastor I do a lot of reading and that is another way to relieve stress and pressure. Finally, one of the things that I have grown to love in recent years is cycling. I can be filled with stress and feel overwhelmed by the pressures of life and a good, long ride can put everything in perspective. In fact, some of my best times of meditation and prayer come as I ride. I think cycling has been a huge stress reliever in many ways.

HFR: If you could give 3 life tips to everyone, what would they be?

Pastor Chuck Bernal: First, LIVE A FITNESS LIFESTYLE. You have to make fitness a part of your lifestyle not just an add-on to your life – and you have to make fitness FUN. One of my passions has become cycling and there is nothing more therapeutic than a bike ride.

Second, GOOD NUTRITION. I have learned that you have to eat and drink your way to reach your goals. You can exercise 10 hours a day, but if your nutrition is bad, you won’t become healthy. What I have learned during my own journey is that my nutrition is 80% of the health and fitness equation and exercise comprises the other 20%. I was not raised with good nutrition and I continued those bad habits as an adult. I would eat the wrong foods, at the wrong times in the wrong amounts and it was killing me. In fact, in my prior “unhealthy” days – I would often skip breakfast and sometimes lunch and then load up and pig out at night. And one other important thing I would mention is this – GIVE UP ALL DIET SODAS!! I was the world’s biggest diet soda addict and that only added to my poor health and bad nutrition. I justified drinking them because they were zero calorie, but as science has proven, they actually cause you to retain weight and not lose it. I made the personal commitment to drink nothing but water and that has done so much to help me reach my goals and increase my health and well being.

Third, BECOMING HEALTHY IS AN ONGOING PROCESS – DON’T GIVE UP! Remember that getting healthy is a process and it takes time. When you start at 368 pounds, you are not going to get fit overnight. You must keep your eyes on the goal and work every day to reach it. When I got serious about losing weight and getting fit I asked myself, “Where will you be in one year if you keep doing what you’re currently doing?” I knew that I would I would either be even heavier and more unhealthy than I currently was– and that was not acceptable any longer. Then I asked myself, “Where will you be in one year if you really make a commitment to health, fitness and proper nutrition?” I knew that by making a commitment to change my lifestyle, I could lose weight, become healthier and look and feel better along the way. I had two options: stay stuck or change my life – and I am so glad I chose to change.

HFR: Tell us more about your goals.

Pastor Chuck Bernal: My overall life goal is to stay as healthy and active as possible and to be the very best I can be at any age.

My specific daily and weekly health and fitness goals include:

• A commitment to daily workouts (including walking, cycling & weight training)
• A commitment to clean eating and good nutritional choices (eating more not less, 5-6 smaller meals per day.
• A commitment to only drinking water (minimum of 130 ounces per day)
• A commitment to periodic “juice fasts”
• A commitment to good sleep habits
• A commitment to taking time for relaxation and “sharpening the saw”

I turn 60 years old this April and one of my BHAG’s (Big, Hairy, Audacious Goals) is to commemorate this occasion by completing a half Ironman Triathlon. This would be a huge accomplishment for me and one that I am working hard to achieve.

HFR: How is it being a modern-day Christian leader?

Pastor Chuck Bernal: The basics tenets of Christian leadership is the same today as it’s always been since the time of Christ – but the context of how we do ministry changes with every generation. In many ways, we are living in perilous times and this calls us as Christian leaders to be strong and courageous. As a pastor, I continually walk a tightrope between being Biblically and doctrinally sound and at the same time being culturally relevant. Being a leader ultimately means serving others in love and my greatest joy in ministry is to help someone discover the love, grace, mercy and forgiveness that God offers to each person. Our “unofficial” motto at LifePointe is that we are “The Second Chance Grace Place”. This really captures who I am and what I do as a Christian leader.

HFR: Would you like to add anything else?

Pastor Chuck Bernal: When you get “stuck” in a bad place – whether physically, emotionally or spiritually – you start to believe the lie that you can never change and that your situation is permanent. I was stuck for so many years in that negative mindset that kept me defeated. What I have learned through this process is that we don’t have to settle for less than God’s best in our lives and with His help we CAN change. The only thing that can keep us stuck and hold us back is our own unwillingness to step out of our comfort zone and take the risk to change our lives. I did, and anyone else can too. From 2010 to the present, the journey to health and fitness has been a challenge, a lot of work and hasn’t always been easy, but three words summarize the past 5 years: “IT’S WORTH IT!”. – and my passion is to help others do it as well.

Samir Becic, the first fitness expert to rank presidential candidates for fitness and healthy lifestyle, had this to say about the Democratic race: “Hillary versus Bernie is pretty much a rematch of Rumble in the Jungle,  Mohammed Ali versus big George Foreman. The question is who will sting and who will fly? Hillary is younger and works out regularly, focuses on a balanced diet, and Bernie is a vibrant older gentlemen who is promoting healthy lifestyle and speaking out against the obesity epidemic in America.”

Samir Becic  gave Hillary Clinton a B+ on the “Fitness Report Card” and left Sanders as the only ungraded candidate, because he couldn’t find any info on Sanders’ fitness routine. Opposite of that, Hillary had extensive documentation about her fitness workouts, including three visits a week to a trainer, yoga on the weekend, and time with a nutritionist. Because of that routine she received one of the highest rankings for a presidential candidate. Samir is very impressed that Hillary Clinton has publicized her fitness routine as an example to other Americans.

Sanders needs to stick to a fitness regimen because although he currently looks vibrant, it is possible to lose your energy quickly over the course of a year. And Samir says it is immensely important that the future president of the United States is disciplined and energetic, two qualities reinforced by physical fitness. According to Samir, “It is not only important that the presidential candidate is fit themselves, but they promote health and fitness for all Americans.”

Clinton

She stays fit by working out 3-4 times a week, does yoga and water aerobics. Working out is just one of the things she does to stay fit, and Hillary also aims to eat a balanced diet mainly consisting of fish and veggies with little starches, one influenced by her husband’s healthy lifestyle changes. In a recent interview, she told Katie Couric that she eats hot peppers regularly to keep her metabolism up and boost her immune system. She also likes to snack on Boca Burgers in between meals and says she drinks as much water as she possibly can and cuts out diet sodas altogether. While she takes vitamins and opts for tea instead of coffee, Clinton admits that eating healthy on the road is impossible.

Hillary deserves accolades for her role in the Clinton Foundation, which is dedicated to promoting health and wellness. According to the foundation’s website:

“Our approach to health and wellness emphasizes prevention. By identifying small measures that individuals and communities can take to improve their health, and then scaling those measures to impact a greater number of people, we aim to prevent years of chronic disease and thousands of dollars in health care costs, and provide families and communities with knowledge of how to live healthier.”

Sanders

Bernie Sanders recently released his medical records to assuage fears about his health. It revealed he has great blood pressure for his age, no cardiovascular problems, is on the paleo diet, and rarely drinks alcohol. Bernie chops wood for exercise and is a strong advocate for affordable, nutritional food and promoting exercises as a means of preventing disease.

On his campaign website, Bernie writes that the U.S. is currently undergoing a crisis in poor nutrition and health. He says:

“We’re failing our obligation to meet the nutritional needs of many Americans, particularly those from vulnerable populations, which only exacerbates the obesity epidemic and hunger crisis. According to the President’s Council on Sports, Fitness and Nutrition, the typical American diet exceeds the recommended intake levels of sugar, fats, and refined grains. What’s worse, we eat less than the recommended amounts of vegetables, fruits, whole-grains, dairy products, and oils. Meanwhile in underserved communities, the combined lack of affordable, nutritious foods and physical activity resources make low-income and food-insecure Americans more vulnerable to poor health and obesity.”

Bernie also believes in labeling GMO products so consumers can make informed decisions about their purchases, though he doesn’t believe that GMO’s are necessarily bad.

To read more Health Fitness Revolution posts relating to politics, click here.

Jane Fonda, 77

• In 1979, Jane Fonda started a tremendously popular workout studio in L.A that sparked a global workout phenomena. Fonda complimented her workout studio with a best-selling fitness book that made the Jane Fonda workout accessible to everyone. The book sold so well that the New York Times Best Sellers list created a new category for self-help books. The book inspired a workout home video, which eventually became the best-selling home video of all time (altogether, she sold 17 million copies).
• “It’s important to exercise when you’re younger,” she said. “It’s the No. 1 ingredient for successful aging. It makes a difference for all aspects of your life and your body.”
• Like many fitness fanatics, Jane exercises both to look good and feel great. “I know what exercise has done to my life profoundly — not just my body, but my mind,” said the Oscar winner. “I do what makes me feel good.”
• Fonda, who battled anorexia, bulimia and poor body image during her twenties, thirties and forties, has adopted more laid-back approach to fitness now that she’s older, and makes a concerted effort to eat well.
• She eats fish, chicken and eggs and eats red meat a couple of times a week. She says that it is extremely important to watch what you eat as you get older because your cells regenerate more slowly. She adds that reduced muscle causes weight gain, so every single calorie you put in your body has to count for something.
• She eats by color: something dark green, dark purple, red, orange, yellow, white, because they all have different vitamins and minerals in them.
• As she has gotten older, Jane transitioned from the rigorous, high-impact aerobic exercise she extolled during the 1980s to gentler, lower-impact workouts. Fonda does yoga, strength-training, walks, cycles, and uses an elliptical trainer.
• Fonda divulges the secrets to her anti-aging diet, workout and happiness in her memoir, Prime Time: Love, Health, Sex, Fitness, Friendship, Spirit: Making the Most of All of Your Life.

Helen Hunt, 52

• Is a known surf and yoga enthusiast
• “I do eat well. I try to love my body,” she says. “That is what I tell my daughter. I say, ‘Love every bite of food. Love your body. We’re all going to be dead soon.’ Actually I don’t say that last thing to her.”
• Helen Hunt is a paparazzi favorite and is frequently photographed coming and going from different California studios. She has been spotted in the past leaving Yoga Works in Santa Monica and another studio in Bentwood.
• Hunt is one of many celebrities who have embraced yoga as a form of physical activity that also offers spiritual and mental benefits.

Julia Roberts, 48

• Roberts said that her children are a major motivation for her to be physically active. “You make these people and you love them and you want them around for a thousand years, and you want to be there for them for a thousand years,” Robert told ELLE.
• To keep fit, Julia does hour-long sessions four times a week with exercise guru Kathy Kaehler, Julia’s trainer of over a decade.
• She does 20 to 40 minutes of step aerobics and up to 40 minutes of body work—lunges, crunches, planks, push-ups—after.
• Roberts has admitted that she doesn’t typically enjoy exercising but likes the strength and sense of accomplishment she gets from it.
• She also swims laps, cross-country skis, endurance-building aquatic workouts, and does pilates and yoga.

Sophia Loren, 81

• Loren was well into her 70s when she posed nude for the exclusive Pirelli calendar in 2006, looking trim and in-shape. 
• Sophia stays fit by exercising every day and eating a healthy, portion-controlled diet.
• Loren, who lives in Switzerland, does 45 minutes of stretching and abdominal crunches every morning, followed by a one-hour walk.
• “I always wake up early and jump out of bed – sometimes not wanting to, because one can always find an alibi not to exercise – and then I take a walk for an hour. And as I walk round the park I always think, ‘Maybe around the corner I am going to find something beautiful.’ I always think positively. It is very rare that you find me in a mood that is sad or melancholic.”
• She typically eats a small breakfast of decaf and an English muffin, a large lunch (usually chicken, salad, some pasta, and fruit) and a light dinner.
• Loren also insists her youthful looks come from a good night’s sleep. Loren, who denies she has ever had plastic surgery, usually wakes up every day at 5 a.m. and is in bed by 8 p.m.

Sissy Spacek, 65

• The 65-year-old credits her youthful glow to sunscreen, regular exercise and a vegetarian diet – surprising when you consider that she hails from Texas cattle country.
• Her vegetarian diet has well-established health benefits. According to the Mayo Clinic, people who skip meat in favor of vegetables, beans and grains generally consume fewer calories and less fat. Vegetarians also weigh less and have lower cholesterol levels than their carnivorous counterparts.
• “I was a runner for my entire life, but now I’m a walker. I have a NordicTrack. I met with an orthopedic doctor who did tell me that running doesn’t hurt your knees unless you have an accident or an injury.”
• “I love doing Pilates,” she said. “I’m a devotee. Even if you’ve been injured, Pilates will help. It’s like physical therapy.”
• “I became a vegetarian at 20 and stopped smoking, which I only did for a few years as a ridiculously stupid youth. I’ve stopped eating red meat and now I eat a lot of fish.”
• “Life will bungle you up,” she said with a laugh. “It’s good to find a way to get the stress out. Go out. Take a walk. Clear your head. Realize that life goes by so fast. I wish I would have known how fast when I was younger. Just breathe and relax. Try to live in the present moment and have as few regrets as possible.”

Emma Thompson, 56

• Emma says she has ‘to work hard to regain a shape I’m happy with, which is very feminine. I’ve never been a skinny monkey’.  
• Celebrity trainer Tracy Anderson helped her tone up five years ago through a combination of cardio and running. She still runs and walks daily.
• Has described her ‘great big zonking bottom’. And  told a reporter that  she keeps trim by running outside: ‘I do it almost every day, partly because I want to drink wine and eat what I bloody well want, but, because around 40, everything changes.’
• She currently doesn’t have a personal trainer, and she hates gyms, so she just does it outside on her own. “And what’s lovely is that it really makes me wake up” she says.

Grace Jones, 67

• At 64, she performed for the Queen at Buckingham Palace, wow-ing the crowd with her body.
• In her red latex bodysuit, 5’10” Jones looks astounding, and her workouts with the hula hoop are a big part of that. In 2010 she told the Evening Standard, “I do a little exercise, but I don’t do excessive body-building like when I trained twice a day for a year with Arnold Schwarzenegger and Dolph Lundgren.”

Salma Hayek, 49

• “I don’t have time to exercise. I am working. I’ve had some 20-hour days,” she has told People. “Some people have the discipline to exercise in the morning, and I didn’t develop that.”
• Hayek has cleverly figured out a way to make traditional gyms entirely obsolete.”I work with a woman in London who taught me how to hold my body in a way where the muscles are activated all day long. So even when you brush your teeth, you’re working the muscles,” she divulged.
• “It’s restorative yoga. She taught me how to tone [my muscles] without clenching them. You relax them and focus on the parts that need to be used, but never with tension. If you’re aware of your body, you’d be surprised by the effect it can have.”

Angela Bassett, 57

• “My goal with exercise is I try to do it more often than not,” Bassett says. “Recently, I got a couple of my girlfriends together and we walked the Rose Bowl. It’s maybe a three-mile thing. It’s about showing up and accountability. You have to say, ‘Everyone will meet at 8:15 a.m.’ I know when I have a real plan then I’m there. If my friends are waiting, that puts a pressure on me not to disappoint them.
• We’ll say, “Let’s do six miles today. We’re here. Why not?” And we all end up doing it. This is one of the best cases – ever – of peer pressure! I’ll be the one saying, “Speed up, ladies. We’re spending too much time chit-chatting.”
• But even Angela admits it’s not just about the exercise. It’s her diet that really makes the difference.
• “You have to keep your diet interesting. I like tasteful and passionate food. It has to be flavorful. You gotta eat. It’s one of our greatest pleasures, but you’ve got to eat yourself well, which is why I’m also organic.”
• On stress: I just try to embrace life. You can’t avoid the stresses of family and work, but you can’t fixate on the stress either. You have to allow yourself to put it all to bed at the end of the day – every single day.
• Does try to eat well and does well about 75 percent of the time. She loves sweets. But tries to counter-act anything she does that’s bad with something very good.

Julianne Moore, 55

• Having been through many ups and downs in life, Julianne also shares the time when she was in utter emotional turmoil. It was past the death of her mom, which totally devastated her. She grew victim of depression, insomnia and myriad other ailments. To get her life back on track, Julianne succumbed to acupressure, which not only provided her relief from back pain, but also cured insomnia and other health issues.
• The brunette attributes her svelte and curvaceous figure to her meticulous diet and exercises for her svelte figure.
• Julianne has kept up with her workouts since she was young. She attributes her heart to this consistency. 
• The mother-of-two has been practicing Ashtanga yoga three times a week for years, keeping her body agile, flexible, and toned.
• “I did a silly juice cleanse [before the Golden Globes] for three days, which went all over the Internet as if I was a lunatic. I was eating vegetables, not eating sugar, being really careful,” she said. “And when I was in yoga that week, I was so much more flexible. My teacher said, ‘Wow, you’re really bendy.’ I’m like, ‘That’s what it is. It’s the food!’ Because then you realize how important diet is. Dairy, sugar, alcohol, all those things affect you.”
• She’s also started working with a trainer for some strength training.
• Says she can’t do the same type of work out 6 days straight so she mixes it up to keep from getting injured.

Helen Mirren, 70

• “I don’t go to the gym,” Mirren told People. “I’m trying to go.” She listed a few tips for all the gym-avoiders out there who need to start a fitness regimen. “Buy yourself a fabulous workout outfit. Put it on and do four sit-ups and take it off and get in the shower,” she said.
• Mirren knows you won’t get a killer bod like hers with just four sit-ups. Who was named the new face of L’Oreal Paris last year, said it’s important to start out small and build your way up. “My thing with exercise is start really easy, just so you only do three sit-ups … Then do four next week and the next week do five,” she said.
• But if you want to look as fab as she does-whether in the red carpet or in a bikini-you’ll have to put in a little more time. But don’t worry, 11 minutes is all you need. Last year, Mirren told Hello! Magazine she’s a follower of the Royal Canadian Air Force workout. “It is the exercise I have done off and on my whole life. It just very gently gets you fit. Two weeks of doing that and you think: ‘Yeah, I could go to the gym now’,” she said.
• The simple workout can be done anywhere and involves basic exercises like sit-ups, running in place and knee bends, all designed to make you fitter and stronger in no time. Perfect for anyone who hates going to the gym.

Monica Bellucci, 51

• The versatile actress uses swimming and yoga exercises to keep herself in shape. 
• She swims for at least 4 times in a week and stays in the pool for at least 45 minutes to give her body a thorough workout.
• Bellucci has confessed that her daily schedule is very hectic, so she doesn’t pressure herself to hit the gym. She is also not a morning person, who can get up at 5 and start working by 6 as she is too lazy to do that.
• Her best beauty tip: “It has to come from inside. If you don’t feel good, it’s impossible to look good – not just for girls, but for women who’ve already had a life, and experiences.”
• The Italian actress also believes that taking some steps to ensure fitness is vital, but one should not be obsessed about it. Giving her own example, she said that she always tries to eat well and has sweated a lot by doing yoga exercises especially when she gave birth to her daughters, but she was never too obsessed about her fitness.
• She acknowledged that she never stresses herself by thinking too much about her looks.
• Believes in portion control diet. This allows her to eat anything she craves without going overboard. She doesn’t beleive in starvation, and when she has had to lose weight for roles, she eats a lot of fish and veggies.
• Drinks a lot of water.

Michelle Pfeiffer, 57

• Michelle decided to become a vegan when she saw a special about heart-disease prevention.
• “While it’s open to debate, if there’s any chance we can prevent a lot of chronic illnesses by the way we eat, why not try it? So I cut out meat and dairy and after two months my cholesterol shot down 83 points,” she says proud.
• She runs and does free weights 5 times a week.
• “I just felt like…there was science behind it,” she says. “And, you know, it was sort of irrefutable. … I couldn’t not listen to it. My father died from cancer, and the older you get, there’s a lot of disease around you. And you see people struggling with chronic disease. You see people dying with terminal illnesses. And if in any way …. this is true, then you kind of have to listen to it.”

Demi Moore, 53

• Demi Moore, who is 52, crafted her age-defying bikini body with a raw vegan diet, pilates and yoga workouts.
• Moore, who admitted she was obsessed with being young and skinny, used to do punishing daily workouts that included running six miles a day, long-distance cycling, and lifting weights for up to two hours daily. Ironically, Demi’s bikini body got thinner and fitter after she scaled back on her intense exercise sessions during her 40s.
• Sources said Demi maintains her hot bikini body with mostly raw vegan diet that features organic vegetables, fruits, green juices, smoothies and soups.
• Today, Demi’s workouts are low-impact and mainly include yoga and Pilates. Yoga is an excellent anti-aging workout because it builds lean muscle, strengthens your core, and reduces stress
• On her previous obsession with her body and sexiness: “I had an extreme obsession with my body,” Demi said. “I made it a measure of my own value. “I tried to dominate it, which I did, and I changed it multiple times over. But it never lasted, and ultimately it didn’t bring me anything but temporary happiness.”

Sharon Stone, 57

• Sharon Stone credits a low-sugar, low-carb diet and yoga workouts for her age-defying body at 57. While Stone has always exuded a cool self-confidence, she admits aging is rough.
• “There was a point in my 40s when I went into the bathroom with a bottle of wine, locked the door, and said, ‘I’m not coming out until I can totally accept the way that I look right now,’ ” Sharon told Shape.
• Sharon’s diet is heavy in red meat and vegetables but avoids sugar and simple carbs. Stone has followed the GI (Glycemic Index) Diet for over 10 years, and credits it for helping her recover from a brain aneurysm in 2001.
• Sharon’s diet is heavy in red meat and vegetables but avoids sugar and simple carbs. Stone has followed the GI Diet for over 10 years, and credits it for helping her recover from a brain aneurysm in 2001.
• Has said Jane Fonda is her workout inspiration.
• She works out regularly, combining strength-training, stretching, dancing and yoga. Stone has always been slim, but admits gaining 45 pounds during her twenties sent her into a serious depression.

Diane Keaton, 69

• The Oscar winner struggled with bulimia for four years, binge-eating and purging in secret. Keaton, who ate 20,000 calories a day at the height of her bulimia, said she was compulsive addict who used food to cope with her unhappiness.
• Keaton decided on her own to stop binge-eating and purging and to this day can’t remember exactly what triggered her decision. She detailed her battle in her 2012 memoir, Then Again.
• Her biggest health tip is to watch what you eat. “I’m a vegetarian now. I don’t eat meat or fish. I eat eggs and cheese,” she says. “And I do watch what I eat.”
• The mother-of-two says that she does make sure to get in some exercise every single day, even if she’s on a set. “I walk. I get on the treadmill,” she says. “And I’ll walk really fast to break a sweat. One thing is for sure – I don’t run. It’s too hard. But the fast walking does give me a lot of energy to face the day.”
• Yes, that woman on the bike next to you might be the “Annie Hall” Oscar winner. “I do take spin classes with my daughter Dexter,” Keaton admits.  (Dexter just turned 19, and her son Duke is 14). “It’s rough. But at least I’m there. I’m sweating. I think the key here is that you don’t have to be like everybody else. Just do it. Do it the best you can do it.”

Liz Hurley, 50

• “Nothing keeps you healthier than loving people and being loved back. After that, get plenty of sleep, plenty of fresh air, eat lots of vegetables and don’t drink too much alcohol,” the British actress advised. 
• Hurley forces herself to drink a large glass of warm water first thing in the morning. ‘It tastes fairly disgusting,’ she admits. ‘But it’s fantastic for your digestive system.’
• She attributes her glowing health to her frequent water consumption. She is never without a bottle of water in her bag, car or on her bedside table. Not only does it improve skin tone and eliminate toxins that tend to dull the complexion, but she says it staves off hunger pangs.
• Even though she is not a fan of exercise, describing it as ‘loathsome’, Hurley does advocate a brisk, 30-minute walk every day to improve your circulation and ‘get things moving’. She also does yoga and pilates.
• Her tried-and-tested route to a washboard midriff is with a diet that eliminates sweets, bread, pasta, cheese and crisps, provided that she can curb her weakness for smoky bacon flavour crisps – she even admits to having them flown to her at photo shoots around the world. Otherwise she tries to eat organic.
• According to the Hurley diet, too much fruit will make your stomach bloat, so don’t be tempted to try a fruit fast for quick weight loss. ‘Instead, eat fish or steak, brown rice and plenty of vegetables,’ she advises.
• Makes home-made soup and eats it up to 6 times a day when she is trying to slim down.

Sandra Bullock, 51

• Partakes in a low-carb diet.
• Works out daily, doing yoga, pilates, kickboxing, and weightlifting.
• does a combination of strength-training and cardio exercise to maintain her age-defying good looks.
• “I do a lot of Pilates, kickboxing and weight training in L.A., and when I’m in Austin [Texas], I run or ride a bike,” Bullock, told Vogue.
• In recent years, Bullock has incorporated plyometrics and an hour-long routine that combines yoga and fat-burning Pilates with dance cardio into her workout routine.
• Bullock’s trainer, Simone De La Rue, said Sandra’s super-fit physique is no accident: She works hard and is extremely disciplined. Sandra puts in an hour a day [at the gym], six times a week,” said De La Rue, author of Body by Simone. “She is extremely motivated and driven.”
• Sandra, who has always been fit, said staying in shape isn’t difficult because it’s her job to work out and look good. “People ask, ‘How do actresses do it [stay in shape]?’ ” she said. “Um, they pay us to do this in order to look good on film.”

Cher, 69

• She is self-proclaimed fitness freak.
• Cher is brutally honest, admitting it takes a strict diet and rigorous exercise. She recently adopted a vegetarian diet, doesn’t eat meat or drink alcohol, and makes working out a top priority.
• Loves to run for 30 minutes a day for keeping her active, agile and flexible and keeping her metabolic rate up. She also does Bikram yoga (hot, 90 minute yoga).
• Puts lots of hard work in her fitness regime with Pilate’s session.
• ‘I don’t smoke, I don’t drink, I eat really good food,” said Cher. “You have to work twice as hard [as you get older]. You have to be in the gym all the time, but I like it. When I was young I was a tomboy. I played sports. And I’m learning to surf right now. I like that kind of stuff, thank God. Fitness: If it came in a bottle, everybody would have a great body.”
• Cher said exercise and a plant-based, vegetarian diet are critical for looking and feeling her best. “I don’t eat meat and I exercise around five times a week,” she said. “Getting your endorphins up is a great way to start your day and I’ve got loads of energy. If I ever try to play the age card with my trainer, she doesn’t go for it!”
• Still, aging does take its toll. “It’s harder to do things,” said Cher. “I’ve beat my body up so badly, it’s amazing it’s still talking to me and listening to what I say. But I’ve got aches and pains everywhere.” Cher added: “I’ve been screaming at the top of my lungs at my family, ‘Work out! Work out! Old age is coming!’ At some point you will need the strength. Who would have ever thought you would get this old?”

Suzanne Somers, 69

• The 67-year-old actress turned author has a renewed sense of living thanks to her organic diet and strict exercise plan confessing, ‘I’m going to live to be 110 years old!’
• She remains cancer-free after being diagnosed with breast cancer in 2001.
• ‘I thought I had taken care of myself. I never thought this would happen to me,’ she shared. ‘The irony is that I was in great shape at the time. Physically, I was in top form.’ Although she admits she never viewed her diet as part of her health and often ate junk food.
• After her surgery, she was very vocal in her decision to forego chemotherapy and decision to use alternative treatments for her recovery plan.
• On refusing chemo she said: ‘It has been a failure for so many. I was not going to take [it] and poison my body. For me, it was the best choice I could have made.’
• Instead, she used Iscador, a modern method that uses mistletoe to immune system’s strength. ‘Over the 10 years i injected it daily, I never had a cold or flu or even a day where I didn’t feel up to par,’ she said. ‘I realized how important it was to work at a healthy immune system.’
• Suzanne also switched to an overall healthier lifestyle in her bid to beat the disease. ‘I started growing my own organic vegetables… and started a routine of generally going to bed at 9.30 to 10 o’clock every night and sleeping until 7 am. I take perfect care of my machine.’
• Her fitness routine is also scheduled out: ‘I do yoga three times a week and I walk for a half hour every day.’In between, I get on the elliptical and my triple thigh trainer – I really do use the Thighmaster! – and do about 20 minutes on each of those. I also walk up and down the stairs a lot.’

• Bone density: Although the decline of bone density accelerates dramatically around the age of 50, weight training in particular, coupled with proper nutrition, significantly reduces the risk of bone loss and osteoporosis. A research study by Ontario’s McMaster University found that a year-long strength training program increased the spinal bone mass of postmenopausal women by 9 percent. Furthermore, women who do not participate in strength training actually experience a decrease in bone density.

• Muscle loss: When over the age of 50, there is a drastic loss in muscle mass – approximately 3-4 kg per decade. In order to prevent this, it is crucial to work out and eat lean, quality protein and complex carbohydrates. Since 75% of a muscle is water, continue to stay fully hydrated.

• Heart disease: The heart is a muscle. With this being said, cardiovascular training, strength training, a healthy diet with low saturated fat and low sodium, is the key to staying heart healthy. During a 10-year study at Harvard Medical School, the results showed that moderate exercise reduces the risk of heart disease by 27 percent to 41 percent.

• Joints: Joints, especially after the age of 50, require regular movement, aerobic and weight training exercises. These are extremely beneficial to maintaining healthy joints and mobility. Since your body releases acid and toxins during a workout, it is beneficial to drink plenty of water to flush these out. After a workout, it is important to stretch and stay flexible, which is a key component of mobility.

• Body fat levels: Past middle age, we notice a significant metabolism decrease that can be considerably curbed with active lifestyle and a healthy diet. It is never too late to start working out and the body will always respond well to exercise and healthy nutrition – so you can be 50, healthy, fit and lean!

• Many other benefits: Fewer back problems, decreased depression, increase in confidence, better self-esteem, more energy, decrease in cancer risk, lower blood pressure and lower cholesterol – these are only some of the many benefits that this generation of baby boomers can experience with physical fitness, proper nutrition and mental balance.

One of the main reasons Health Fitness Revolution supports fitness after 50 is because it is motivational and inspirational for all of us, regardless of age (Madonna, at age 57, is in the best shape of her life). We can think of my own parents remaining healthy and fit, so that our children can enjoy their grandparents for a long time. Sooner or later, we will all be over 50, and when that time comes, we want to be 50, young and fit! How about you?

Health Fitness Revolution always aims to simplify the sometimes confusing health and fitness world. We are also a registered 501(c)3 non-profit organization that you can make tax deductible donation:

Here is the study: “Horseback Riding Linked to Increase in Hormone Levels in the Elderly” presented to you by the author of the book ReSYNC Your Life Samir Becic

The study compared two groups, each composed of 10 elderly adults. While pre- and post- exercise tests on hormone levels were conducted on all subjects, only one group was given horseback riding exercises; the other served as a control group.

Comparatively, the study found the horseback riding group had significantly higher levels of serotonin and cortisol versus the control group.  Pre-exercise and post-exercise tests conducted on the groups also found the horseback riding group had a significant increase in serotonin and cortisol levels following their exercise.

Serotonin and cortisol are highly important hormones in the human body. While the majority of serotonin resides in the GI tract, the neurotransmitter regulates sleep, appetite, and mood. Essentially, serotonin can affect how much sleep you need and receive, whether or not you are hungry (and by extension, whether or not you choose to eat), how happy, sad, or frustrated you feel throughout the day, and even sexual arousal. A lack of serotonin is believed by some scientists to lead to depression.

Cortisol, on the other hand, is primarily known to regulate blood pressure, metabolism and blood sugar levels, all of which are especially important to monitor in the elderly.

Read: Top 10 Health Tips We Can Learn From Horses

Read: Top 10 Health Benefits of Owning a Horse

Read: The Social and Mental Benefits of Horse Ownership

Here is the Donald Trump Fitness Profile:

• His 2007 book “Think Big & Kick Ass” includes a wide variety of life tips, many of which can be applied in the gym:
  • Passion: find exercises that you genuinely enjoy and become masters at those, this is the most effective way to stick with a workout routine
  • Positivity: Never quit, always believe that your efforts are paying off, even if you don’t see it yet
  • Focus: don’t let temptations overcome your goals. Keep your eye on the prize and don’t stop
  • Think big: Set deadlines for yourself and set the bar high. You will feel much more accomplished and motivated this way
• Trump used to play a lot of sports and loved them as a teenager, he says he was always a good athlete and played football, baseball, soccer, and wrestled. His favorite, however, was baseball, and he was captain of his high school team.
• Trump said he had planned going pro in baseball before he got involved in real estate.
• Now he keeps in shape by golfing and going on walks. He claims that golfing is more effective than you might think, and that when he plays several rounds he notices a change in his weight.
• Avoids all drugs, including alcohol and marijuana, having avoided them his whole life. Says the untimely death of his older brother, who was an alcoholic, was a wake up call for him.

In this article originally published by National Geographic, LaPallo offers the following words of advice for living well into 100 years.

“You have to take care of your genes. It’s like owning a Rolls Royce and leaving it in the garage and not taking care of it. Fortunately, I had a daddy who taught me how to take care of my body. My longevity is due to my obedience and moderation.”

“I eat plenty of fresh fruit and green vegetables, and I drink plenty of water. Water is very important. Exercise and sleep. Sleep is very important. Unless I am making a speech someplace, I’m generally in bed by 9:30. I get up at 3:30 or 4 in the morning, go for my walk, take my shower, rub my body down with olive oil, make my breakfast. Stress is a killer, my daddy told me that. It’s important to take time to relax and exercise your brain, such as by doing crossword puzzles.”

“Remember if you don’t have your health you don’t have anything. So take care of your health, practice moderation and you’ll live a long and healthy life.”

Eating more fruits and vegetables may reduce the risk of stroke worldwide, according to new research in the American Heart Association’s journal Stroke:

Strenuous occupational physical activity in midlife increases the risk of mobility limitation in old age, whereas leisure-time physical activity decreases the risk. This is found in a study which followed up 5,200 public sector employees for 28 years. The study was conducted at the Gerontology Research Center in Finland and the Finnish Institute of Occupational Health.

Arnold Schwarzenegger first gained fame as a body builder, using that as a launching point to become a huge Hollywood star and, later, the governor of California.

Arnold Schwarzenegger was born on July 30, 1947, near Graz, Austria. He rose to fame as the world’s top bodybuilder, launching a career that would make him a giant Hollywood star. After years of blockbuster movie roles, Schwarzenegger went into politics, becoming governor of California in 2003. In 2012, he returned to his acting career, starring with Jean-Claude Van Damme, Bruce Willis and Sylvester Stallone in the film The Expendables 2. Within just one week, the movie had climbed to the No. 1 spot at the box office, bringing in nearly $28.6 million. His recent films include The Expendables 3 (2014) and Terminator Genisys (2015).