Live Longer and Stronger CHANGING THE SCOPE OF EXERCISE immune system, and it strengthens your arms, legs/knees, and balance. Mycobacterium vaccae, which is a bacteria commonly found in gardening soil, can alleviate symptoms of allergies, asthma, and even psoriasis.
Your body undergoes a variety of changes over the years, many of which are degenerative and can be debilitating to your health. But exercise can help slow these age-related issues, like heart disease or high blood pressure, and even prevent them in the long run. Here are four ways you can get moving without overexerting yourself. Walking or Jogging Taking a stroll around the neighborhood or a few laps around the park can help build stamina, strengthen lower body muscles, and help fight against bone diseases like osteoporosis. If you want to sweat it out some more, jogging might be a great alternative. But remember to be kind to your joints: Walk at a pace you’re comfortable with, wear supportive shoes, take breaks as needed, and walk on soft surfaces, like tracks or grass. Gardening While gardening doesn’t seem as vigorous as other exercises, it is a hearty physical activity. Digging around in the dirt is actually great for your
Cycling Whether it be in a class or outdoors, cycling can be very beneficial for stiff or sore joints. You’re able to get your blood flowing and build muscles in the front and back of your legs as well as your hips. Your arms are also strengthened due to the resistance of balancing your arms and shoulders to steer. Yoga Holding a series of poses can stretch and strengthen your muscles, tendons, and ligaments. It also helps lower heart rate and blood pressure and can even relieve symptoms of anxiety and depression.
For older adults, a well-rounded workout that consists of endurance, strength, balance and flexibility can help in many ways. Some can even be fun!
Did you know that there’s a “good” cholesterol and a “bad” cholesterol? Oftentimes, when we go to the doctor, we want to hear that watching our dairy, egg, red meat, and processed food intake has paid off and our cholesterol is nice and low. But, we can’t forget about the “good” kind of cholesterol because it plays an important role, too! High-density lipoprotein (HDL) cholesterol is the beneficial kind and is healthy to have, as it helps to combat the “bad” kind. In fact, high amounts of HDL contribute to a lower risk of heart disease. Cholesterol is a waxy substance and too much of low-density lipoprotein (LDL), the “bad” kind of cholesterol, can build up within your blood vessels and potentially create blockages; this can cause your body to work extra hard and can lead to clots, strokes, or even serious heart attacks. High levels of HDL are great because that carries LDL to the body’s liver to be broken down and excreted from the body. Both LDL and HDL are linked to what we eat. What foods boost good cholesterol, and which should you avoid? Let’s take a look. Foods that contribute to good cholesterol: • Olive oil • Beans • Avocado • Legumes
• Whole grains • Salmon • Berries
• Nuts • Seeds
Foods that contribute to bad cholesterol: • Processed meat • Eggs • Full-fat dairy • Red meat
• Fried foods • Sweets • Baked goods
Keep in mind that moderation is key! Meat, eggs, and dairy are important parts of our diets and in small amounts are extremely healthy, but we run into health concerns when we consume too much of a certain type of food. For dietary recommendations, consult with your doctor or health care provider to develop a healthy lifestyle plan!
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