5 TIPS TO FAIL PROOF YOUR FALL WORKOUTS

 

fall hicking

TIP #1: Get your workout done first
This will ensure that you get a workout in rather than skipping it.

TIP #2: Prepare for the changing weather
Keep some exercise DVDs, resistance bands or free weights handy for those cold snow days.

TIP # 3: Curb your carbs
Try to focus on your protein intake and keep healthy snacks available so you don’t carb load.

TIP #4: Don’t get stuck in the big baggy sweatshirt  club
Invest in a good thermal or yoga pants-there’s nothing like looking good and being warm.

TIP #5: Take Advantage of the beautiful scenery and exercise outside
Physical activity outside is good for the soul and the heart. Get outside for a run, hike, bike ride, or kayaking.

http://www.inspiretrainfit.com

family bike 3

Safe Sunscreen

 

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Wearing sunscreen is very important to protect your skin from harmful UV rays and skin cancer. Ultraviolet rays that are the cause of sun damage and skin cancer are always present.

You may know that sunscreen is a good idea, especially if you spend plenty of time in the sun, but do you know if your sunscreen is safe?

Did you know that there are two different types of sunscreen available? Mineral sunscreen and chemical sunscreen.

Would it surprise you to know that some of the ingredients in your sunscreen could be harmful to your health?

A new study by the U.S. Centers for Disease Control (CDC) reveals that 97% of Americans are contaminated with a widely-used sunscreen ingredient called oxybenzone that has been linked to allergies, hormone disruption, and cell damage.

USA Today recently published an article stating that Hawaii may become the first State to band sunscreens containing oxybenzone and octinoxate, chemicals believed to cause harm to marine life and coral reefs. These are active ingredients in a host of popular sunscreens, including top-rated brands.

Check out the Environmental Working Groups 2018 Guide to Safe Sunscreen

https://lnkd.in/dZSEUCs

By Allison Milano- Stolar, MA
Health Fitness Specialist

www.inspiretrainfit.com

 

 

Workout for Bone Health

Strength Training for Bone Density

Happy senior friends holding exercise mats

Half of all women will have osteoporosis by age 60. One in five women will have a hip fracture in her lifetime, and 50% of them will never walk again. Men are not immune to this problem. 30% of osteoporosis happens in males, and 50% of men who suffer hip fractures will die within one year. http://www.nof.org

Benefits of Exercise

It’s never too late to start exercising. For seniors regular physical activity can:

  • Increase muscle strength
  • Improve balance
  • Decrease risk of bone fracture
  • Maintain or improve posture
  • Relieve or decrease pain

Exercising if you have osteoporosis means finding the safest, most enjoyable activities for you given your overall health and amount of bone loss. There’s no one-size-fits-all prescription.

Before you Start

Consult your doctor before starting any exercise program for osteoporosis. You might need some tests first, including:

  • Bone Density Measurement
  • Fitness Assessment

The weight-bearing exercises are best for your bone health. Any exercise which force you to work against gravity such as walking, stair climbing, dancing, and weight lifting. Experts recommend at least 30 minutes of weight-bearing exercise daily to lower your risk of osteoporosis.

3 Exercise Tips for Better Bone Health

  1. 30 Minutes of regular exercise daily
  2. Using a combination of different kinds of weight-bearing activities
  3. Start slow and increase your workout over time

Muscle & Bone Strengthening Exercises

Muscle and bone strengthening exercises include activities where you move your body, a weight or some other resistance against gravity. They are also known as resistance exercises and include:

  • Lifting weights
  • Using elastic exercise bands
  • Using weight machines
  • Lifting your own body weight
  • Functional movements, such as standing and rising up on your toes
  • Yoga and Tai Chi

senior fitness 6

Goal/ Emphasis: Weight Training & Bodyweight Exercises for Bone Density

Time: 60 minutes

Program: 3 sets of 10 reps

Equipment: Dumbbells (DB)

Warm-Up Phases (5- 8 minutes)

  • 60 seconds March
  • 60 seconds Knee Lifts
  • 60 second Hamstring Pulls
  • 60 seconds Low Kicks
  • Repeat Sequence
  • Stretch

Work Phases (45 – 55 minutes)

Complete 3 sets 10 reps

Weight Training & Bodyweight Exercises for Bone Density

  • DB Sumo Squat
  • DB Lunges
  • Wall Push Ups
  • DB Back Row
  • DB Upright Row
  • DB Biceps Curls
  • DB Chest Press
  • DB Chest Fly
  • Bench Dips
  • DB Triceps Extensions
  • DB Shoulder Press
  • DB Deltoid Front Raises
  • DB Deltoid Side Raises
  • Cat n Camel 30- 45 seconds
  • Modified Knee Push-ups
  • Planks 30- 45 seconds
  • Bird Dog 30- 45 seconds
  • Glut Bridge 30- 45 seconds
  • Stretch

seniors fitness 4

Lyme Disease

family biking 2
Spending more time outside means you’re at risk of getting bit by a tick.
Over 30,000 cases of Lyme disease are reported to the CDC each year.
The risk of human infection is greatest in late spring and summer.
What you can do to protect yourself    ticks
  • Avoid tick-infested areas
  • Use insect repellent
  • Perform full-body daily tick checks
  • Bathe or shower
What you need to know
Ticks carry many disease that are not publicized as much as Lyme Disease.
If you child is bitten by a tick take these precautionary steps.
  1. Remove tick immediately. Use a fine-tipped tweezer to grasp it close to the skin.
  2. After removing the tick, clean the bite area with rubbing alcohol or soap and water
  3. Save tick in a sealed container. Send to state health department ASAP
  4. Visit doctor and start antibiotics asap

hiking family 1

Tickborne Diseases of the United States

Tickborne Diseases of the United States

In the United States, some ticks carry pathogens that can cause human disease, including:

  • Anaplasmosis is transmitted to humans by tick bites primarily from the blacklegged tick (Ixodes scapularis) in the northeastern and upper midwestern U.S. and the western blacklegged tick (Ixodes pacificus) along the Pacific coast.
  • Babesiosis is caused by microscopic parasites that infect red blood cells. Most human cases of babesiosis in the U.S. are caused by Babesia microti. Babesia microti is transmitted by the blacklegged tick (Ixodes scapularis) and is found primarily in the northeast and upper midwest.
  • Borrelia mayonii infection has recently been described as a cause of illness in the upper midwestern United States. It has been found in blacklegged ticks (Ixodes scapularis) in Minnesota and Wisconsin. Borrelia mayonii is a new species and is the only species besides B. burgdorferi known to cause Lyme disease in North America.
  • Borrelia miyamotoi infection has recently been described as a cause of illness in the U.S. It is transmitted by the blacklegged tick (Ixodes scapularis) and has a range similar to that of Lyme disease.
  • Bourbon virus infection has been identified in a limited number patients in the Midwest and southern United States. At this time, we do not know if the virus might be found in other areas of the United States.
  • Colorado tick fever is caused by a virus transmitted by the Rocky Mountain wood tick (Dermacentor andersoni). It occurs in the the Rocky Mountain states at elevations of 4,000 to 10,500 feet.
  • Ehrlichiosis is transmitted to humans by the lone star tick (Ambylomma americanum), found primarily in the southcentral and eastern U.S.
  • Heartland virus cases have been identified in the Midwestern and southern United States. Studies suggest that Lone Star ticks can transmit the virus. It is unknown if the virus may be found in other areas of the U.S.
  • Lyme disease is transmitted by the blacklegged tick (Ixodes scapularis) in the northeastern U.S. and upper midwestern U.S. and the western blacklegged tick (Ixodes pacificus) along the Pacific coast.
  • Powassan disease is transmitted by the blacklegged tick (Ixodes scapularis) and the groundhog tick (Ixodes cookei). Cases have been reported primarily from northeastern states and the Great Lakes region.
  • Rickettsia parkeri rickettsiosis is transmitted to humans by the Gulf Coast tick (Amblyomma maculatum).
  • Rocky Mountain spotted fever (RMSF) is transmitted by the American dog tick (Dermacentor variabilis), Rocky Mountain wood tick (Dermacentor andersoni), and the brown dog tick (Rhipicephalus sangunineus) in the U.S. The brown dog tick and other tick species are associated with RMSF in Central and South America.
  • STARI (Southern tick-associated rash illness) is transmitted via bites from the lone star tick (Ambylomma americanum), found in the southeastern and eastern U.S.
  • Tickborne relapsing fever (TBRF) is transmitted to humans through the bite of infected soft ticks. TBRF has been reported in 15 states: Arizona, California, Colorado, Idaho, Kansas, Montana, Nevada, New Mexico, Ohio, Oklahoma, Oregon, Texas, Utah, Washington, and Wyoming and is associated with sleeping in rustic cabins and vacation homes.
  • Tularemia is transmitted to humans by the dog tick (Dermacentor variabilis), the wood tick (Dermacentor andersoni), and the lone star tick (Amblyomma americanum). Tularemia occurs throughout the U.S.
  • 364D rickettsiosis (Rickettsia phillipi, proposed) is transmitted to humans by the Pacific Coast tick (Dermacentor occidentalis ticks). This is a new disease that has been found in California.

Source: https://www.cdc.gov/ticks/diseases/index.html