-Start slow, especially if you haven’t been active for a long period of time. Little by little build up your activities and how hard you work at them.

-Don’t hold your breath during strength exercises. That could cause changes in your blood pressure. It may seem strange at first, but you should breathe out as you lift something, and breathe in as you relax.

-Use safety equipment when needed. Use a walking pole when walking or wear a helmet when riding a bike.

Be sure to drink plenty when you are doing activities. Many older adults don’t feel thirsty even if their body needs fluids.

Always bend forward from the hips, not the waist. If you keep your back straight, you’re probably bending the right way.

Warm up your muscles before you stretch. Try walking and light arm pumping first.

Exercise should not hurt or make you feel really tired. You might feel some soreness, a little discomfort, or a bit weary, but you should not feel pain. In fact, in many ways, being active will probably make you feel better.

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

1.Slice chicken breasts in half horizontally and cook onhigh heat in skillet until tender, turning once, 6 minutes. Let chicken cool completely, then cut into 1/2 inch pieces. Transfer to a large bowl with tomatoes, grapes, celery, green, and red peppers, and green onions.Stir to combine. Set aside. 

2. In a small bowl, mix together mayonnaise, yogurt, dill, garlic, salt, and pepper to taste. Stir into chicken mixture. To serve, arrange over lettuce leaves. Makes about 4 servings. 

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

1. Cook lasagna noodles according to package directions; drain.

2. In a large skillet cook onion, mushrooms, spinach, zuchinni, and garlic in hot margarine or butter until tender but not brown.Bring to a boil; reduce heat. Cover and simmer about 5 minutes.

3. In a medium bowl stir together ricotta cheese, mozzarella cheese, 1/2 cup Parmesan or Romano cheese, eggs, parsley, thyme,and pepper.

4. In a 3-quart rectangular baking dish evenly spread 1/2 cup of the spaghetti sauce. Arrange 3 lasagna noodles over sauce. Layer with half of the cheese mixture, half of the vegetable mixture, and 1 cup of the spaghetti sauce. Repeat layers, ending with noodles. Spoon remaining spaghetti sauce over the top. Sprinkle with 1/4 cup Parmesan or Romano cheese.

5. Cover and bake in a 375 degree F. oven for 20 minutes. Uncover and bake about 10 minutes more or until heated through. Makes 8 servings.

2. Mudslide. A 12-ounce frozen mudslide—made with vodka, Kahlua liqueur, Bailey’s Irish Cream and vanilla ice cream—tastes like an alcoholic milkshake. It canalso have over 800 calories and 25 grams of fat! Try skipping the ice cream in and and you can save a few hundred calories.

3. Piña Colada. The rum, pineapple juice and cream of coconut drink mix in the pina colada can contain up to 600 calories. Try using crushed pineapple, sugar-free syrup and Splenda to make the drink significantly healthier.

4. Mojito. The classic mojito is a mixture of lime juice, sugar, mint leaves, rum and soda which adds up to around 240 calories. Rum is already a little more calorie-heavy than other liquors. Try it without the sugar! This will eliminate calories and possibly a really bad hangover.

5. Daiquiri. A frozen strawberry daiquiri that is made from strawberry schnapps, rum, sugar,lime juice and strawberries can contain around 250 calories. Using a prefabricated drink mix or fruit juices will boost the calorie count onthis drink. Try making it with fresh strawberries and eliminating the extra sugar.

Ingredients

4 quarts water
1 1/2 pounds large shrimp, peeled and deveined
6 cups torn romaine lettuce
1 1/2 cups halved cherry tomatoes
1 cup (1/4-inch-thick) slices red onion, separated into rings
1 cup cucumber, halved lengthwise and cut into 1/4-inch slices
1 tablespoon chopped fresh flat-leaf parsley
3 tablespoons red wine vinegar
2 teaspoons Dijon mustard
1 teaspoon extravirgin olive oil
3/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
1/2 cup (2 ounces) crumbled feta cheese
4 pepperoncini peppers
Preparation

Saute shrimp for 2 minutes or until done Place shrimp in a bowl; cover and chill.
Place lettuce, tomatoes, onion, and cucumber in a large bowl; toss to combine. Combine parsley, red wine vinegar, dijon mustard, evoo, oregano, salt, pepper, and garlic. stir with a whisk.

Spoon 1 tablespoon dressing over shrimp and toss. Add shrimp mixture and remaining dressing to lettuce mixture and gently toss. Spoon about 2 3/4 cups salad onto each of 4 plates. Top each serving with 1-2 tablespoons cheese,and 1 pepperoncini pepper.

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.

1.Getting Into Position .Stand on one foot, the other foot resting behind your supporting leg. Both hands are on your hips.
2.Slowly raise your body weight unto the balls of the supporting foot. Squeeze your calf at the top of the lift, then release your leg back to the floor.

Do 12 repetitions. Repeat with the other leg.

2. Keep Your BMI Below 25

3. Eat Green Salad Every Day

4. Order Fish

5. Check Your Blood Sugar

6. Take a 30-minute walk daily

7. Lower Your Blood Pressure

Read the entire artilce at prevention.com

Also read our post on Barin Boosting Foods!

Brain Boosters for those 50 +