http://www.fitseniors.org Wed, 14 Jul 2010 01:34:05 +0000 http://backend.userland.com/rss092 en According to the results of a randomized, single-blinded, controlled trial reported in the January 25 issue of Archives of Internal Medicine, an exercise program vs a general wellness intervention in older women may improve bone mineral density (BMD) and reduce fall risk, but not cardiovascular disease risk. From May 1, 2005, ... http://www.fitseniors.org/exercise/exercise-in-older-women-can-reduce-fall-risk/ Leg Exercises Ankle Exercise for Seniors Aa easy seated ankle exercise is the circle. Lift one leg slightly and rotate your ankle in a full circle five times, then reverse and rotate it in the opposite direction five times. Switch and repeat with the other ankle. I always start my stretches with the ... http://www.fitseniors.org/exercise/leg-exercises-for-seniors-ankle-exercise/ These are a few of my favorite leg exercises for seniors.  If you are just beginning a new exercise program start out with 1 set doing 8-10 repetitions. You will want to increase to 2 set of 15 as you get stronger and used to the exercise. As always, be sure ... http://www.fitseniors.org/exercise/leg-exercises-for-seniors/ A great way to fight off the flu is to eat! Of course, you must choose the right foods to help boost your immune system. Try eating more fruits, vegetables, whole grains and low-fat dairy to help fight off the flu. Try a variety of these foods to get the ... http://www.fitseniors.org/healthy-aging/top-foods-to-fight-the-flu/ Motivation to keep moving Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout: Set some goals. It's always a good idea to begin or modify a workout program with a goal in mind. If your primary goal ... http://www.fitseniors.org/uncategorized/exercise-motivation/ Snack on almonds and blueberries instead of a candy bar. As they lower blood sugar, healthy snacks can improve cognition. In this case, the omega-3s in the almonds and the antioxidants in the blueberries can keep your brain functioning correctly. http://www.fitseniors.org/healthy-aging/maintain-your-brain-with-food/ The number of Americans with diabetes will nearly double over the next 25 years, while the cost of care will almost triple, as patients live longer and develop more of the disease’s long-term complications, a new analysis said. The projections estimate that the population will rise to 44.1 million in 2034, ... http://www.fitseniors.org/exercise/numbers-rise-in-a-diabetes-forecast/ One of the best ways to reduce stress is to exercise!! Exercise increases your overall health and your sense of well-being, which puts more pep in your steps every day. But exercise also has some direct stress-busting benefits. Exercise pumps up your endorphins. Physical activity helps to boost the production of ... http://www.fitseniors.org/exercise/reduce-stress-with-exercise/ Chest stretch To flatten your upper back and stretch your chest: With both of your feet flat on the floor, sit tall in a chair with your hands resting behind your neck. Inhale while gently moving your elbows backward. Hold the position for a few seconds, breathing normally, before returning to the ... http://www.fitseniors.org/exercise/exercises-for-osteoporosis-chest-stretch/ Make a fist Start with your fingers spread apart and straight up. Make a loose, gentle fist and wrap your thumb around the outside of your fingers. Moving slowly and smoothly, return to the starting position. Repeat. Perform this exercise with both hands. http://www.fitseniors.org/exercise/hand-exercises-for-arthritis/