NEW YORK (Reuters Health) - Organized exercise designed to increase strength, flexibility, mobility and coordination may improve overall physical function among nursing home patients with Alzheimer’s disease, researchers report.

This quadriceps exercise description shows how to properly perform the leg extensions exercise, with emphasis on stimulating the quads (front of the legs).

In this article exercise scientist, fitness expert, and figure competitor Heather Wojdyla shares her knowledge with other women on how to transform the female “stubborn area” better known as the lower body.

Becoming more active benefits your health, helps you lose weight and improves your body shape

Start now - make exercise part of your daily routine. At any age, increasing your daily activity, even by a small amount, can make a difference.

Our bodies are designed to be active and all activity / exercise will develop and firm the muscles of the body. Exercise doesn’t have to be a chore. Moderate exercise for half an hour 3 to 5 times a week can bring enormous health benefits. Read on to find ways you can become more active, lose that fat and have some fun…
Walking

Make a determined effort to walk throughout the day. Get off the bus or train a stop or two before your destination and walk the rest of the way; park your car in the furthest space in the car park; walk up and down stairs (no lifts); walk the children to school; walk to the local corner shop for your newspaper or milk, etc.

15 min moderate walking will burn 52 extra kcal

Housework Can Do the Trick!

Turn those tiresome chores into healthy positive ones! Turn on the music and clean the windows, hoover, dust and wash up at a brisk pace, and burn off those calories.

15 min hoovering / dusting will burn 38 extra kcal

Get Out In the Garden

Mowing the lawn, weeding and digging all count.

30 min weeding will burn 104 extra kcal

Clean Your Car

Time you ran your car through the wash? Why not wash it by hand? It’s cheaper, better for the environment and a great form of exercise. Put your back into it and you’ll get a better result!

30 min moderate car washing will burn 86 extra kcal

Play Actively With the Kids / Get Some Friends Together

How about heading for the park for some football, rounders, or frisbee throwing. Or dusting off the bike for a leisurely ride?

30 min recreational cycling will burn 90 extra kcal

Try A Sport

Dip into our try a sport section for more information on a variety of exercise - walking, cycling, swimming, skipping, yoga … and more.

The important thing is to become active so that your heart is pumping blood at a slightly increased rate and you are burning calories in empowering your muscles! Go for it…

*Based on a 40 year old female of 5’5″ tall who weighs 12st 7lb and is moderately sedentary. Extra calories are those you burn on top of the calories you use for basic day-to-day living. Inputting your exercise into your exercise diary will calculate the number of calories you will burn based on your weight, age, gender and background activity level.

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If you find it hard to lose weight, do you need to increase your metabolism? Will efforts to boost metabolism help you lose weight and gain energy? Do you have a “slow” metabolism, and need to speed it up in order to lose weight? These are important questions for anyone trying to lose weight, but particularly for thyroid patients, who may be struggling against an impaired metabolism.
What is Metabolism?

When we eat, food is converted into energy. The term “metabolism” refers to the way — not the speed – that your body processes and uses the food you eat. Rather than “faster” or “slower” metabolism, it’s most accurate to describe metabolism as efficient or functional versus inefficient or dysfunctional.

Metabolism is made up of several components:

Basal metabolism – From 60 to 65 percent of calories you eat daily are spent keeping you alive and providing basic energy for life support.
If you were to lay in bed all day, you would still need these calories to support basic body functions. Physical activity – 25 percent of your calories go to movement and physical activity. Thermic effect of food – About 10 percent of calories are spent processing the food you eat. For example, if you eat 2000 calories a day, you should be burning 200 calories a day simply eating and digesting your food.

You must Increase Physical Activity. Exercise can increases the heart rate to  raise metabolism while you’re exercising. Some experts believe that exercise also boosts resting metabolism for several hours, as muscles burn calories to recover and repair themselves. I personally recommend Fighting Fit Fighting Fat Harvey Walden DVD This DVD with your dieting program is great, it works for me. Have fun and good luck.

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It’s that time of year again you have had your last slice of rich chocolate cake and your final glass of creamy eggnog. Now you say to yourself I am ready to start the year off right with a new exercise plan and to keep it up throughout the year so that fitness becomes a routine rather than just another resolution.

Now in order for your workout plan to succeed you must realize that pounds won’t come off within the first clutch of a dumbbell. Instead, exercise must become part of a regular routine rather than be thought of as a short-term solution.

90 out of 100 people say that their New Year resolution is to lose weight, and it is really not that difficult. But many expect it to be done overnight, and they lose their motivation when that doesn’t happen You didn’t gain weight overnight, so you’re not going to lose it overnight either.”

Most people jump into a fitness routine by joining a gym. But often the motivation disappears only weeks after a new membership. Here are some tips on how to start and stick with a new workout plan.

1. Join a fitness center that is convenient to your lifestyle. “It’s great if you see that a fitness center across town is all new and sparkly, but if you have to fight cross-town traffic to get there it’s probably not a good choice, Tip . It is also important to make sure the center’s hours mesh with your schedule, if it offers child care or other programs you may need and that it has a qualified staff.

2. Try things you’ve never done before. “If you think Pilates is something for dancers only or if you think yoga means standing on your head, most gyms will have some sort of special drop-in rate for either the first week or first few sessions of a class.

3. Schedule time to exercise into your calendar. “Sometimes people burn out because other things happen; they have this or that responsibility. Remember that you have a responsibility to yourself too.

4. Make your exercises fun! Working out does not have to be drudgery. Many fitness centers have intramural leagues and an assortment of classes. Also add a variety of workouts to your routine to prevent boredom. “Find out what you like and switch it up every so often.

I hope you find these tips helpful, because they realy do work for me. Good Luck and remember stay motivated.

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