Inspired by the fact that most give up on their new year’s resolutions on February, Simply Gym has created a guide to keeping to your health and fitness resolutions all year long, including some motivation tips and monthly goals to aim for.
The infographic gives you a little tip for each month of the year – combine them all to keep up your momentum and celebrate reaching your goals in December!
New York: Fitness, strength and flexibility do not inevitably fade away with age, and are more often a matter of lifestyle choices, according to a new report.
Often, the discomforts of middle-age, like lower back pain or stiff joints, are blamed on aging alone. However, a well-rounded exercise routine that includes aerobic activity, strength training and stretching can help people offset the effects of ageing, according to a report from the Mayo Clinic.
Studies show that regular exercise can lower the risks of chronic ills like diabetes and heart disease, boost immune function, alleviate fatigue and cut the risk of disability in older adults.
People of any age can start exercising, even if they’ve never been active, the report says. However, sedentary people should always talk with their doctors first, particularly if they have any chronic medical conditions.
To get the most benefits, exercisers should try to fit in five types of activity, according to the Mayo report. One is aerobic exercise — any type of movement, like walking or riding a bike, that raises the heart rate and gets you breathing harder. A good beginning, the report says, is to exercise aerobically for 30 to 60 minutes three times per week, working toward a five-day-per-week goal.
Strengthening exercises, such as lifting hand weights or doing push-ups, are important to maintaining muscle mass and strength. Most people will quickly notice improvements after strength training just two or three times per week, for about 20 minutes per session, according to the report.
It’s also important to fit in stretching to boost flexibility, balance exercises to improve coordination and lower injury risk, and “core stability” training — exercises that focus on the muscles of the trunk.
All of these activities do require proper technique, the report notes, so it is a good idea to begin by taking an exercise class or getting advice from a professional, such as a doctor, exercise trainer or physical therapist.
London: Thousands of silver sprinters plan to join their younger counterparts in this years London Marathon.
A greater interest in fitness and wellbeing is thought to be driving the trend, with nearly 1 in 10 participants falling into the over 50 age bracket in this years marathon (1).
The new figures contradict the traditional image of the over 50s leading a sedentary life as nearly 7,000 50-70 year olds gear up to run in this years competitive 26 mile race, on the 13th April.
However, while experts applaud an active ageing population, theyre also offering a word of warning, given that a recent survey from LitoZin Joint Health©, revealed 74% of runners over the age of 45 suffer from regular joint pain. Joint specialist Dr. Kaj Winther urges participants not to overdo final training sessions and to help keep their joints lubricated by dosing up on a natural supplement such as Litozin Joint Health, which can help reduce joint inflammation and keep niggling pains at bay.
Many people with arthritic problems fear that exercise will make their conditions worse, but it is in fact lack of exercise that can lead to joint deterioration and pain, explains Dr Winther. Rather than further damaging your arthritic joints, a regular program of moderate activity and stretching and strengthening exercises can reduce pain, improve mobility and increase the stability of arthritic joints by strengthening supporting muscles.
To protect your joints when preparing for a marathon, remember the following:
Invest in properly fitted, well cushioned running shoes.
Dont overdo training in the final days before the race to minimise muscular aches and pains.
Do not train if you have flu, a fever or stomach bug and only start gentle training, build up again gradually once you have fully recovered.
Make sure you include plenty of carbs in your training diet in the run up to the race
Drink plenty of fluids before and during the marathon.
Make sure you stretch and warm up your muscles before you begin.
Take a natural rosehip supplement to help keep joints mobile and pain free. LitoZin Joint Health® contains the anti-inflammatory active ingredient GOPO®, which is derived from Rosa canina, a type of rose-hip.
The anti-oxidative and anti-inflammatory benefits of GOPO have been proven to offer long-term relief from joint pain and an increase in joint mobility. GOPO has an active benefit on all types of joint pain making it particularly suitable for sports related joint pain, explains Dr Winther.
Studies also show that due to its anti-inflammatory properties, GOPO is more effective at reducing pain and improving mobility than other supplements for joint pain, such as glucosamine.
More about the survey
©The LitoZin Joint Health Sports Survey was undertaken with 500 men and women across the UK in August 2007 and looked at the impact on joint health of various sporting activities amongst groups of men and women in the under 45 and over 45 age groups, who all undertook 10 hours or more of light exercise a month. Any statistics taken from this release must be referenced to the LitoZin Joint Health Sports Survey.
LitoZinâ Joint Health is available in Boots, Superdrug, Holland & Barrett, independent pharmacies and health food stores, and is priced at £19.99 for 120 capsules. For more information on LitoZinâ Joint Health, please see www.litozin.co.uk
About Lanes
G R Lane is one of the major natural medicine companies in the UK and manufactures well-known products such as Olbas, Kalms, Quiet Life and Aquaban.
Established in the 1930s by Gilbert Lane – an early supporter of the idea that we can improve our health through diet and the use of carefully selected plants and nutrients Lanes remains a family owned business and is chaired by Gilberts grand-daughter, Janet Lane.
A host of celebrities including, Kirsty Gallacher, Penny Smith and Amanda Lamb are calling on everyone to join the Help the Aged annual fundraising event, The Big Spring Walk, which takes place from Friday 25th April to Sunday 27th April 2008. Now in its second year, the national event will see people across the UK walking anytime over The Big Spring Walk weekend to raise vital funds for the Charity.
There are a number of ways that individuals can put their best foot forward and take part in The Big Spring Walk whether it is walking to work, school or the shops whilst making a donation or fundraising to make a difference.
Alternatively, there is the option to organise a walk over The Big Spring Walk weekend which could involve anything from a 5 mile hike to a mile long ramble in the countryside a great way to bring friends and family together!
Help the Aged is also organising 6 walking events which are taking place across the country this spring, including the flagship event in Londons Hyde Park on Saturday 26th April.
Walking is one of the best ways to stay fit and healthy and The Big Spring Walk offers people a fun day out whilst raising money for a worthwhile cause perfect reasons to lace up those walking boots!
All money raised from this years event, sponsored by Abbey, will go towards funding the work of Help the Aged, including helping the Charity in its fight to combat poverty among disadvantaged older people.
For further information and a FREE fundraising pack, please contact The Big Spring Walk hotline on 020 7239 1922 or visit www.helptheaged.org.uk/walk
More information:
1. This is the second Big Spring Walk which is being repeated in April 2008 after a successful inaugural year in 2007, and is the annual national fundraising event from Help the Aged.
2. The event will see individuals walking for the Charity on 25th, 26th and 27th April. To find out more, call The Big Spring Walk hotline on 0207 239 1922 or visit www.helptheaged.org.uk/walk
3. Help the Aged is organising a series of flagship events in London and the North-West, including Hyde Park, London on Saturday 26th April, Lyme Park, Cheshire on Saturday 26th April, Carsington Water, Derbyshire on Sunday 27th April, Downham, Lancashire on Saturday 3rd May, Troutbeck, Cumbria on Monday 5th May and The Wirral Way, Merseyside on Saturday 10th May. For more information, call The Big Spring Walk hotline.
4. Abbeys community programme covers a broad range of activity including employee fundraising, corporate donations and social sponsorship. Staff are involved in fundraising for hundreds of local and national charities, and Abbey supports a small number of these causes every year by sponsoring key events. The Abbey Charitable Trust provides donations to projects that support disadvantaged people through: education and training; local regeneration projects; and financial advice. In 2007, Abbeys total contribution to the community was valued at £3.2 million.
Abbey is a wholly owned subsidiary of Banco Santander Central Hispano, S.A. (Santander) (SAN.MC, STD.N).