Tips For A Younger ~ Healthier YOU ~ Cardio ~ Keep Moving ~ Stay Young

There’s no doubt that getting older changes your body and appearance, but it also affects your ability to exercise.
Your maximum heart rate declines with age, which means your heart and lungs can’t pump as much oxygen and blood to your muscles during intense physical activity.
As a result, your muscles won’t be able to work as hard or as long as they once could. With age comes reductions in muscle mass, reducing the maximum effort you can sustain. Your tendons and ligaments will stiffen and shorten, reducing your natural range of motion and flexibility.
And unless you’re very lucky, you’ll probably have some age-related problems with bones, joints and/or nerves, like arthritis or neuropathy, which will also affect your ability to move as freely as you once did in your younger years.


But does any of this mean you might as well accept the inevitable decline, scrap your exercise plans, and head for your favorite easy chair?

Nope—just the opposite, in fact. Researchers have discovered that much of the physical decline in we associate with aging may have more to do with increased inactivity than with aging itself. Moreover, starting (or continuing) a regular exercise program can delay and reduce the affects of aging, and in some cases, even reverse some of the declines already brought on by previous lack of exercise. The benefits of regular exercise, and the negative consequences of not exercising, are probably most notable between ages 50 and 70 than at any other time in your life.
Get all the tips and details to create a younger, healthier YOU, on the link below.

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1291

Healthy Enviroment for Restful Sleep

Bright lights, loud noises, uncomfortable temperatures … these and other factors can lead to disrupted sleep. The following tips can help you to help create an environment that is calming, relaxing and soothing - one that encourages quality rest and sleep.


Check your bed. Is it comfortable? Lie down on it during the day, when you are not tired, and see how it feels. A bed that is too soft, too firm or that sags in the middle can impede your sleep. You can fix a too-firm bed with top padding, but a bed that is too soft or sagging should be replaced. It may seem expensive, but considering that you spend about 1/3 of your life on your bed - not to mention how quality of sleep affects your waking hours - a comfortable bed is worth the price.

• And Your Pillows. Like your bed, too soft or too firm pillows can affect your quality of sleep (as can the number of pillows you use). Experiment with different pillow types until you find ones that work best for you. If you suffer from allergies, consider hypoallergenic pillow.


• Look at Your Surroundings. Dr. Weil encourages a clutter-free home, which can help create a calm environment. Clean out anything you do not need in your bedroom, such as televisions, computers, stacks of papers, and knick-knacks, making the room’s sole purposes sleep and intimacy.

• Light and Sound. Excessive light and noise can impede quality sleep. To help block bright light, consider opaque window shades. If you have skylights, position your bed so your face is not directly in sunlight in the morning. For loud noises, consider inexpensive earplugs to block out sound or a "white noise" machine.

• Ideal Temperatures. Regulate the temperature in your bedroom so it is not too hot or too cold. Many people find that an ideal temperature is around 60 to 65 degrees Fahrenheit, but this depends on many factors including sleepwear preference, how many blankets you use, and your metabolism. Experiment to find the right temperature. If you and your partner disagree, compromise on a temperature midway between your respective comfort zones.

• Set the Scene. What promotes relaxation for you? Soft, lulling music, complete darkness, candlelight, a good book before bed… all can encourage relaxation and rest. Determine what helps promote a relaxed state and incorporate those elements into your nighttime routine and bedroom.

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Healthy & Nutritious ~ Brown Rice

Wheat remains one of the primary staple grains in the United States, and the glycemic load of processed wheat is a likely contributor to America's obesity epidemic. Rice contains considerably less fat, making it a superior source of carbohydrates. Rice-based diets have been used historically to address a number of medical conditions, and have gained some popularity as a means to help lose weight.

The health benefits of unpolished, brown rice outweigh those of white rice, as its whole grain provides more fiber, iron, B vitamins and other nutrients. (There are 1.5 grams of fiber per half cup of brown rice-almost three times the fiber in the same amount of white rice.)