-Find an exercise partner!  Having a fitness buddy can help keep you going!
-Set an attainable goal for yourself. When you reach that goal make sure to give yourself a reward.
-Listen to music! Your favorite tunes can help keep you upbeat and having fun.
-Make your exercise sessions “appointments”. Write them in your calendar and hold yourself accountable.
-Record each exercise session. Be sure to write down what you did during each session. This can help you monitor your progress.
-Plan your exercise sessions in advance. If you know you will be traveling try and get your exercise sessions in before you leave or work them into your trip!

Exercise, whether in the form of strength training, stretching and/or walking, can provide a much-needed emotional boost to frail senior citizens say researchers from the Washington University School of Medicine in St. Louis, Mo. And this benefit comes without the cost of additional pain or discomfort.

Over 1,700 elderly adults, all of whom were frail and at risk of fall-related injuries, took part in exercise programs at four sites across the United States. The activities focused on balance training, muscular strength and endurance exercises, and stretching.

Read the full research report from : Annuals of Behavioral Medicine August 2001.

Dill Chicken Salad Ingredients

2   boneless, skinless chicken breast halves (7 to 8 oz. each)
2-1/2  cups chopped tomatoes
1  cup green seedless grapes, halved
3/4  cup chopped celery
1/2  cup chopped green bell pepper
1/2  cup chopped red bell pepper
4   green onions, chopped
1/3  cup low fat mayonnaise
1/4  cup plain yogurt
1/4  cup fresh dill, chopped
1/2  teaspoon minced garlic
1  teaspoon salt
1  teaspoon freshly ground pepper
1  head Boston lettuce
 
Directions

Healthy Low fat Vegetable Lasagna
8-ounces lasagna noodles (9 noodles)
1/2  cup (1/2 ounce) dried porcini or shiitake mushrooms
1  cup boiling water
1  large onion, chopped
2 cups spinach, chopped
1 large zuchinni , chopped
4  cloves garlic, minced
2  tablespoons margarine or butter
1  15-ounce container reduced fat ricotta cheese
1  cup reduced fat shredded mozzarella cheese (4 ounces)
1/2  cup grated Parmesan or Romano cheese
2   eggs
1/4  cup snipped parsley
1/2  teaspoon dried thyme, crushed
1/4  teaspoon pepper
1  30-1/2-ounce jar meatless spaghetti sauce
1/4  cup grated Parmesan or Romano cheese
Directions

Finding a healthy snack that is filling as well at nutritious can sometimes be challenging. Try having a rice cake topped with peanut-butter and raisins the next time you are craving a quick snack. Not only is this snack crunchy, sweet and salty, it will definitely hold you over until your next meal.

Snacking Tips.

Use only 1tbsp of peanut-butter. Peanut-butter is high in fat so be sure to use portion control! Buy unsalted rice cakes when available. Do not buy salted rice cakes!! This is a diet no no. Added sodium can lead to a number of serious health problems.

Strength training may ease chronic neck and shoulder pain, a problem that is increasingly common as people spend more time on computers a new research suggests. Neck and shoulder pain commonly stems from the upper trapezius muscle, which spans the upper back and shoulders, and helps move the neck. Continuly performing monotonous tasks, such as computer operations, can cause the muscle to become tight and tender which can lead to pain.

A recent study showed findings that being merely moderately fit  can lower the risk of having a stroke. Stroke is the nation’s third-leading cause of death. It occurs when blood flow to the brain is stopped when a blood vessel is blocked by a clot or bursts. Physical activity can help prevent blood clots and the buildup of artery-clogging plaque. Most people can reach a moderatly fit level by walking briskly for 30 minutes a day, five times a week

A recent study done in Philadelphia showed that  senior women experienced measurable improvements in their walking speed and balance after a nine-week yoga program . They also gained a centimeter in height, on average.

“The only explanation may be that they are standing more upright, not so much crouching,” study chief Dr. Jinsup Song of Temple University told Reuters Health. Song presented the findings April 4 at the Gait and Clinical Movement Analysis Society’s Annual Meeting.

Healthy Eating Tip #1: Plan Your Meals In Advance Ahead

Make sure to plan your meals ahead of time to avoid a last-minute  take-out meal from a local fast food joint.

Healthy Eating Tip #2: Make A Healthy List For Your Shopping Needs.

Create a healthy shopping list and stick to it when you go to the store. This can help you stay on track and stear clear of that dreaded candy isle. Be sure to add plenty of fresh veggies and fruit to your list. Start your shopping on the fresh produce side of the store, this can help you fill up your cart with plenty of healthy items.

The Wall Push Up is an excellent Upper Body Exercise. When done correctly, the wall push up can build a strong upper body. Wall Push Ups are done to build muscle and strength in the chest and triceps. Wall Push Ups are a great modified version of traditional floor push ups.

Wall Push Up Directons:

1. Start standing straight up with your feet about 2-4 feet from a wall.

2. Lean you upper body forward and place your hands on the wall with slightly bent elbows.

3. Push your body back to starting position using your hands.