Exercise

Content

This exercise does not concern muscle building

but it is to enhance your skin and complexion

Exercise

Healthy Diet System

Running vs. Walking: The Debate Continues

Healthy Happy You

Yoga Versus Pilates

Peak Pilates

 

Exercise

Without a doubt the best way to look younger, feel younger and live longer is by exercising on a regular basis and maintaining a better state of health.

You don't need to do excessive exercise, and in fact too much exercise can actually make you look aged.

Look at people participating in sports such as marathon running and you will notice that many of them look considerably older than they actually are simply because they are exposing their bodies to excessive stress and also because they are exercising outside for long periods of time their skin becomes 'weather beaten' and aged.

Everything should be done in moderation if you are looking for the best results where you get the benefit of the exercise and also the anti aging and health factors that are associated with the correct fitness programs.

There are many types of exercise that will give you considerable benefit for anti aging and they can range from tai chi which is excellent for both young and old people to various different forms of resistance training that is also suitable for most age groups but needs to be monitored with elderly people to ensure they don't get any injuries.

Resistance training when used correctly has many benefits that can help you to look younger. Apart from the benefits of toning the body, the tension that you get in your face muscles when doing the exercises can act in a similar manner to a face life and many people don't realize that the biggest change that you can get from a face life is from the muscles under the skin.

Resistance training will also reduce the percentage of fat in the body which in turn will make you look younger as a firm fat free body is a condition that most people associate with youth.

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Running vs. Walking:

                               The Debate Continues

Running

Running's biggest winning factor is its calorie burning and metabolism pumping effects. If you are looking to lose, weight and get fit, running beats walking with a sledgehammer. Not only does running burn way more calories per hour than walking, which makes a big difference in weight management, but studies have shown that running helps to suppress appetite. This appetite suppression comes from the release of a hormone called peptide YY.  

This means that those who run will be eating less than those who walk. They will be burning more calories during and after exercise. Less calories in and more calories out translates into a thinner waistline for all runners.  

Running can be overdone, however. A study of the heart of marathon runners showed that excessive long distance running caused scar tissue to accumulate on the heart. This scar tissue could possibly lead to myocardial fibrosis, arrhythmias and atrial fibrillation, premature aging of the heart, and cause the muscles of the heart to stiffen. These facts show that too much of a good thing can be bad.  

It should be reiterated that this only showed in runners who ran excessively. Micah True, was known for running some 50-100 miles at a time, died with a scarred and enlarged heart, and his death was ruled as most likely due to arrhythmia or an irregular heartbeat.  

So, don't be afraid to run. Just make sure you are being moderate in your running. The suggested amount is to run 30-45 minutes, 3-4 days a week at a pace of a mile every 10 minutes.  

Walking

Some might consider walking as a way to get from point A to point B, not so much of an exercise. However, walking has many benefits, no doubt about it. You can burn just as many calories walking as you do running; you just have to keep at it longer. Many consider walking a better choice than running because it is easier on the joints.  

While running, if you don't have the necessary muscle strength to support your joints, don't run in the correct alignment, or don't wear shoes with the proper support you could be damaging precious tissue around the knees, hips, and ankles. With a regular walking exercise program, you are treating your joints more carefully.  

There are studies that show that walking may have a stronger health benefit than running. The study shows that running an hour a day will reduce your risk of heart disease by 4.5% while walking reduced that same risk by 9%.  

Of course, most walkers are at the beginning of their exercise journey and so had more risk of heart disease to begin with since they recently came out of their sedentary lifestyle. In addition, it is much harder to walk enough to burn the same amount of energy as most runners do, as it would take much more time to burn that same amount of energy walking.  

Brisk walking and not easy strolling is your best choice when looking to lose weight and support heart health. 

Conclusion

The debate ranges on. There are many who enjoy running. Some think walking is a more stress relieving way to exercise. Both will get you healthier than you were before by helping you manage your weight, blood pressure, and benefit your heart. Both also build muscle strength in the lower body, and even in the arms if you move your arms while walking.

 

If you can run, run

(but not too much!)

 

If you'd rather walk, walk

(make sure it’s brisk and quick, and frequent!)

 

The point is to move, no matter how you do it,

and to move regularly.

 

 

 

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Yoga Versus Pilates

                           And Which Should You Choose?

While both yoga and Pilates take an integrated mind-body approach to fitness and well-being, their origins, approach to these objectives and methods differ greatly.  

The emergence of mind-body classes like Pi-Yo and Yogalates can make it difficult for people to distinguish between the two. Although the two can be pursued as complementary activities or integrated into one style, like Pi-Yo, they are not the same. 

It can be beneficial to practice each independent of the other and which one you practice depends on what you want to achieve.  

Origins

 Yoga 

Yoga is a spiritual practice with a physical aspect. It evolved in India 3,000 to 5, 000 years ago. Yogis, people who practice yoga, use breath work (pranayama), physical poses (asanas), meditation (dhyana) and personal practices to pursue the full integration of mind, body and spirit or samadhi. Samadhi refers to attaining the state of enlightenment, bliss, or union with the divine.

Pilates 

Pilates emerged in the late 1900s, introduced to the world by its namesake, Joseph Pilates. Pilates developed his method as part of his efforts to heal himself. He suffered from physical weaknesses, rheumatic fever, asthma, and rickets, during his childhood.  

In his efforts to cure himself, he studied Eastern and Western forms of exercise, Greek and Roman exercise practices like wrestling, gymnastics and calisthenics as well as yoga. 

How Yoga and Pilates Differ 

In general, Western yoga practitioners are most familiar with the physical postures of yoga. Yoga postures, asanas, are only one component of an extensive system of philosophy, spiritual practices, and science.  

The poses are intended to build strength in the body and encourage mental focus. The asanas develop and strengthen every part of the body, joints, muscles, organs, glands, bones, and metabolism.  

During yoga, the breathing is deep and continuous linked to each movement and asana throughout the practice. Yoga’s extensive and currently exponential growth in popularity in Europe, the United States, and Canada supports the development of a broad range of yoga asana styles, including the more popular styles:

  • Ashtanga
  • Vinyasa
  • Anusara
    Hot Yoga
  • Yoga Therapy
  • Restorative
  • Chair Yoga
  • Bikram  

How Pilates Differs 

Pilates differs from yoga in several ways. Both yoga and Pilates focus on integrating the mind and body, but Pilates does not include any spiritual pursuits. It does generally increase practitioners’ sense of well-being, but this is not its primary purpose.  

Pilates also takes a less organic approach to movement. All Pilates exercises extend from the body’s core, also called the powerhouse. The powerhouse spans the centre of the body from the pelvic floor to the top of the shoulders.  

Pilate’s practitioners focus on stabilizing the powerhouse and allowing other limbs to move freely to guide the body through the Pilates regimen of movements. Pilates also incorporates the use of exercise machines to offer support and take muscles through their full range of motion with optimal levels of extension and contraction.  

During Pilates, the breath is coordinated with the execution of each exercise. The primary focus of each move in Pilates is perfect execution, versus repetition of any particular move. 

The Mindfulness Element Of Yoga

Overall, yoga offers more than 60 different health benefits for mind, body, and soul. It reaches into every aspect on one’s life and goes way beyond fitness and physical achievement.  

For example, the mindfulness approach taught in yoga that is not a part of Pilates helps one to improve many elements of life, including weight loss where getting in touch with the true needs of the body, such as hunger helps to reduce incidence of emotional eating or eating for any other reason but hunger.  

The mindfulness aspect of yoga can be viewed as “life skills” training. In addition, this training can help deter many emotional and mental health problems, and the associated physical manifestations that result from them. 

Mindfulness during yoga brings calm and peace to your mind, body, and life. Through the process, you become more in touch with how you really feel, and that includes symptoms of stress. Such a heightened state of awareness allows you to better manage the triggers and affects that stress can have, thereby allowing you to avoid its serious health complications.  

Many scientific studies have demonstrated the practice of mindfulness to have impressive and wide-reaching benefits, including: 

  • Greater sense of well-being
  • Stress and anxiety reduction
  • Better mood
  • Reducing risks for depression
  • Better immunity
  • Better social relationships
  • Improved cognition, memory and focus
  • Improved awareness of oneself
  • Improved ability to make decisions
  • Improved sleep
  • Reduction in chronic pain
  • Lower blood pressure and reduction in risk for heart disease
  • More enjoyment of life in general
  • Overall improvement in quality of life 

Why Choose? 

While yoga and Pilates provide similar benefits, a strong and toned body, endurance and a sense of well-being, their end goals differ.  

  • Pilates focuses on strengthening and rehabilitating the body for optimal physical health; the mind or will is employed to achieve this goal.  
  • Yoga's physical postures and breath exercises strengthen the body and discipline the mind in preparation for meditation and spiritual evolution.  

In short, Pilates is outwardly focused,

and yoga is inwardly focused.

 Making the choice between doing Pilates and practicing yoga comes down to one of intentions. If the intention is simply to form a strong and balanced body, Pilates will serve.  

If the intention is to achieve a strong and balanced physical body while gaining mental and spiritual benefits, pursue yoga.  

If both outcomes seem like something you would like to experience, try them both and see which one you find most accessible and beneficial. It just may turn out that you are not willing to let either one go.

 

A Beginners Guide For Pilates In The Peak Years

That Can Even Be Used Prior To Your Peak Years

 

“Mom and Dad are just not as active

as they once were, and I am worried

they are becoming weaker”

Maybe you are the child of an elderly adult. When your parents live alone and are inactive, you may worry about Them losing strength & balance with a risk of falling at home.

This is often a big concern of family members.

Exercising and staying active will improve their chances of staying safe.

Staying active, sensibly exercising and following a healthy lifestyle can add years of productive and functional living to your life.

Ask yourself or your parents;

Do you wake up in the morning feeling lethargic?

Do you wish you had the energy to run around with kids once again?

Feel stiff and aching bones?

If you answered yes to any 1 of those 3 questions then pay attention because what you are about to read in the next few minutes could change your life.

Firstly, What exactly is the problem?

Generally, it is inactivity.

Studies have shown that it only takes a few days of lying in bed

to start losing your strength, flexibility and balance.

Once this happens you are at risk of beginning the dreaded downward spiral.

What is the downward spiral you ask?

Well, let’s say you are feeling under the weather one day.

You are retired so end up spending a few days in bed or on the recliner watching TV.

After a while the chores start piling up. Finally, you get up one morning and… “oops” you lose your balance — falling on the floor!

If your hip is not broken you likely have a nasty bump somewhere.

The pain causes you to spend more time in bed… day by day getting weaker and weaker. Then out comes the cane or walker.

You begin to go outside of the house less and less because it is harder to walk.

Daily chores and activities become increasingly more difficult like cooking, shopping and taking a shower. You spend more time in the recliner and bed.

Well…you get the picture.

Moral of the story?

Yes, you guessed it…

Use your head…Use your feet….Don’t stay in bed!

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  • Chapter 1 – Discover How Activity Promotes Longevity.
  • Chapter 2 - The History of Pilates
  • Chapter 3 - What exactly is Pilates? Should I be doing it?
  • Chapter 4 - The Benefits of Pilates
  • Chapter 5 - Steps Before Beginning Pilates
  • Chapter 6 - What to Expect in a First Session.
  • Chapter 7 – 4 Fantastic Pilates Moves To Do.
  • Chapter 8 - Avoiding Common Pitfalls
  • Chapter 9  - Making Exercise/Pilates Part of Lifestyle
  • Advanced Chapter – Taking Things Up a Notch

 

So, go on, grab your copy today and get ready to start living an active life again. Make your golden years the best ever now like so many people already have by learning and applying the secrets in this guide.

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The Team and I wish that this has been of some help for you in your search for healthier and fitter you and/or your family! 

Three steps you might follow:

First: To continue your search we recommend that you carry on to our next page concerning “Skin Care” at >> http://www.growinggracefullyolder.com/sugar-your-life-away

Second: Return to the “Skin Care” Introduction Page to possibly choose a different subject about this disease/problem >> http://www.growinggracefullyolder.com/skin-care

Third: Have a look at our main site to check out some of our other series concerning other health issues >> http://www.growinggracefullyolder.com

 

The Team and I thank you for checking out this and wish you a long and healthier life.

Lawrence S Mills

 

Thanks for checking this page out.

We wish you a fit fun filled life ahead,

The Team