A recent study by Prevention Magazine and Kellogg’s found that Boomers (ages 48-67) are looking forward to an “active, healthy retirement,” yet one-third of them don’t know where to start, while a full half of those surveyed would make positive changes if they knew how those changes would affect them.
As an active, healthy Boomer, I am going to share some simple steps you can take to come over to the two-thirds light!! But first, why the heck do 81% of you know your credit card balance, while only 49% of you know your body mass index (BMI) or cholesterol levels? You cannot buy better health with that credit card!!
1. Add in one healthy food to your daily diet and cut out one unhealthy food. Rather than look for fat content (some fats are healthy), look for the number of ingredients. The fewer, the better. The closer to the ground, the better. Think of the difference between an apple sprinkled with cinnamon (two ingredients) versus an apple-cinnamon toaster pastry (more than 25 ingredients). Do this once a week and by the time you’re one year older you will have completely revamped your diet.
2. Move a little more than the day before. Not only does movement keep you fit, it makes you smarter. Can you walk just 22 minutes a day? Or dance? Some laps in the water? It’s common knowledge that movement helps you lose weight and stay heart healthy, but being able to outsmart your kids, grandkids, friends, partner and cat (you can tell who’s boss in my house), well, that’s pretty motivating! (more…)
by Alexandra Williams, MA from Fun and Fit
Holding a plank for a few minutes or doing 100 crunches may be impressive, but did you know these exercises don’t actually make you much stronger in the abs or back? If you want to assess and improve your core strength, try the “Floppy Fish.” A funny name for an exercise, but videotape yourself doing it, and you just might discover why it has that name!
Core strength is important for keeping you upright with good posture. You want that, because good posture helps you look more confident and fit.
* Lie down on one end of your mat in prone position, perpendicular to the mat
* Place one hand on top of the other, with arms out long in front of you and off the floor. Elbows should be slightly bent
* Cross your feet at the ankles, knees slightly bent, with legs out long and off the floor
* Tuck your chin toward (not to) your chest so that you are looking down at the floor directly below your head
* Verify that you are touching the mat (or floor) only from the chest to the hips. Everything else is lifted slightly
* Tighten everywhere your belt touches, then roll slowly from one end of the mat to the other. Return back to start.
* Repeat this exercise 3 times in each direction, remembering to keep your limbs off the ground (more…)