The seated overhead dumbbell press will strengthen your entire deltoid muscle. Strong shoulders can make your waist appear smaller and help improve your game. To perform this exercise:

Sitting with dumbbells in hand, lift the dumbbells to shoulder level with elbows bent. Face palms forward.Press the weight up. Maintain a slight bend in your elbows at the top. Carefully bring the weights down to shoulder level again. Repeat 15 times.

Elderly women who get five hours of sleep or less per night have increased risks of falls, according to a new study. Sleep medications had little affect on the connection, researchers added. Researchers analyzed sleeping times, efficiency and frequency of falls in nearly 3,000 women 70 or older. The average sleeping time was 6.8 hours per night for each participant.

Women with a sleep efficiency rating of less than 70% were nearly 1.4 times as likely to suffer a fall than women with an efficiency rating above 70%. Additionaly, individuals with two hours or more of wake time after going to sleep were about 1.3 times more likely to fall than those with less time awake.

A recent study has found that the combination of light exercise and specific nutritional supplements could help keep seniors fit for a longer period of time. The study is the first to study the effects of structured exercise and nutritional supplements specifically on the elderly. Researchers at Manchester Metropolitan University in England divided 60 seniors into two groups. One group performed moderate exercise once a week and the other performed high resistance exercise twice a week. Within those two groups, some received carbohydrate and protein supplements before and after exercise; some did not.

Eating well is an important part of living a healthy life. Choosing the most nutritious foods is more important than ever when aging due to a decrease in appetites for many.

Here is a list of my picks for Super Foods for Seniors . I will continue to post more Super Foods for Seniors throughout the week.I have decided to start with veggies! Be sure to add plenty of the below veggies into your diet.

Vegetables:

Spinach, collard greens, beet greens, tomatoes, broccoli, spinach, kale, carrots, peppers, pumpkin, winter squash, potato with skin,
and sweet potato.

According to the Center for Disease Control, each year 1 in 3 people over the age of 65 experience a fall. For far too many people, a fall means a broken hip or leg, which can mark the beginning of a slow decline in quality of life and an loss of independence.

Maybe you’ve noticed that your balance isn’t as good as it used to be, or maybe your balance is fine, and you’d like to keep it that way. You can prevent falls with simple balance exercises anytime and where!

Here is a balance exercise you can try today !

Walking is a great way for seniors to get in shape. Seniors’ walking programs can help you obtain a stronger body and healthier heart. Seniors of any age can enjoy the benefits of walking. It is also something that can be done as a group or by yourself.

Walking programs for seniors often include slow and fast paced intervals. Arms may be pumped harder for maximum benefits, and knees may be raised for a more efficient workout. Some seniors walk with light hand or wrist weights, or do arm exercises while walking. The kind of seniors’ walking you do will depend on your current physical shape.

Thanks in part to a lot of drug commercials starring Sally Field, we’ve all heard plenty about osteoporosis (dangerously low bone mass), and its less severe sibling, osteopenia. Not as familiar is sarcopenia, the age-related decline in muscle mass and function. It’s not as well studied, and its exact causes are still unknown, though it clearly contributes to frailty and a loss of independence in people’s later years. The good news is there are things you can do to prevent its ill effects, and also to improve your condition if you’re already feeling its consequences.

Some peope can blame being fat on your genes. There is a way to overcome that family history. Getting three to four hours of moderate activity a day can do the trick. Sound pretty crazy? Not for the Amish of Lancaster County, Pa., who were the focus of a new study on a common genetic variation that makes people more likely to gain weight. It turns out the fat gene effects can be blocked with lots of physical activity.

Ingredients:
1/8 teaspoon black pepper
1/4 teaspoon salt
1/4 cup flour
4 chicken breasts, boned, skinless (5 oz.)
1 tablespoon olive oil
1/2 cup Marsala wine
1/2 cup chicken stock, skim fat from top
1/2 lemon fresh lemon juice
1/2 cup sliced mushrooms
1 tablespoon fresh parsley, chopped

Mix together salt, pepper, and flour. Coat the chicken with seasoned flour. In a skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside. To the skillet, add wine and stir until the wine is heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced. Return browned chicken breasts to skillet. Spoon sauce over the chicken. Cover and cook for about 5-10 minutes or until chicken is done. Serve sauce over chicken. Garnish with chopped parsley

6-ounce tilapia fillet (or other firm white fish)
1 - 2 tablespoons olive oil
1 - 2 tablespoons fresh lime juice
½ jalapeño, diced (if desired)
1 clove garlic, minced
Salt
Pepper
4 corn tortillas

Garnishes:

1 cup shredded lettuce (or shredded cabbage)
½ cup diced tomatoes
½ avocado, sliced or diced
2 tablespoons salsa (optional)
Dollop plain low fat yogurt or sour cream (optional)

Place fish in dish and add oil, lime juice, jalapeño pepper and garlic; sprinkle with salt and pepper and marinate for about 15 minutes. Prepare garnishes.