With so many different sources of dietary fat—some good and some bad—the choices can get confusing. But the bottom line is simple: don’t go no-fat, go good fat.

If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats. This might mean replacing some of the meat you eat with beans and legumes, or using olive oil rather than butter.

• Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.
• Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
• Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.

How much fat is too much?

How much fat is too much depends on your lifestyle, your weight, your age and most importantly the state of your health. The USDA recommends that the average individual:

• Keep total fat intake to 20-35% of calories
• Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
• Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)

When focusing on healthy fats, a good place to start is reducing your consumption of saturated fats. Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Poultry and fish also contain saturated fat, but less than red meat. Other sources of saturated fat include tropical vegetable oils such as coconut oil and palm oil.

Simple ways to reduce saturated fat

• Eat less red meat (beef, pork, or lamb) and more fish and chicken
• Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
• Bake, broil, or grill instead of frying.
• Remove the skin from chicken and trim as much fat off of meat as possible before cooking.
• Avoid breaded meats and vegetables and deep-fried foods.
• Choose low-fat milk and lower-fat cheeses like mozzarella whenever possible; enjoy full-fat dairy in moderation.
• Use liquid vegetable oils such as olive oil or canola oil instead of lard, shortening, or butter.
• Avoid cream and cheese sauces, or have them served on the side.

Eliminate trans fats from your diet

A trans fat is a normal fat molecule that has been twisted and deformed during a process calledhydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers—and very bad for you.

No amount of trans fats is healthy. Trans fats contribute to major health problems, from heart disease to cancer.

Sources of trans fats

Many people think of margarine when they picture trans fats, and it’s true that some margarines are loaded with them. However, the primary source of trans fats in the Western diet comes from commercially-prepared baked goods and snack foods:

• Baked goods – cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like hamburger buns
• Fried foods – doughnuts, French fries, fried chicken, chicken nuggets, and hard taco shells
• Snack foods – potato, corn, and tortilla chips; candy; packaged or microwave popcorn
• Solid fats – stick margarine and semi-solid vegetable shortening
• Pre-mixed products – cake mix, pancake mix, and chocolate drink mix

Research shows that, more than the total amount of fat in your diet, it’s the types of fat you eat that really matter. Bad fats increase your cholesterol and your risk of certain diseases, while good fats have the opposite effect, protecting your heart and supporting overall health. In fact, good fats—such as omega-3 fats—are absolutely essential not only to your physical health but your emotional well-being.

Good fats vs. bad fats

To understand good and bad fats, you need to know the names of the players and some information about them. There are four major types of fats:

• monounsaturated fats
• polyunsaturated fats
• saturated fats
• trans fats

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.

Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).

Humor is infectious. The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. When laughter is shared, it binds people together and increases happiness and intimacy. In addition to the domino effect of joy and amusement, laughter also triggers healthy physical changes in the body. Humor and laughter strengthen your immune system, boost your energy, diminish pain, and protect you from the damaging effects of stress. Best of all, this priceless medicine is fun, free, and easy to use.

Laughter is strong medicine for mind and body
“Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health.”

~ Paul E. McGhee, Ph.D.

Laughter is a powerful antidote to stress, pain, and conflict. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hopes, connects you to others, and keeps you grounded, focused, and alert.

With so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health.

Laughter is good for your health
Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

The Benefits of Laughter

Physical Health Benefits:
Boosts immunity
Lowers stress hormones
Decreases pain
Relaxes your muscles
Prevents heart disease

Mental Health Benefits:
Adds joy and zest to life
Eases anxiety and fear
Relieves stress
Improves mood
Enhances resilience
Social Benefits:
Strengthens relationships
Attracts others to us
Enhances teamwork
Helps defuse conflict
Promotes group bonding

Don’t drink your calories. Beverages are bottomless these days — you can’t order a soft drink or iced tea at a restaurant without being provided quick, free refills, or having the freedom to get them yourself. To keep from drinking a day’s worth of calories, choose herbal tea, unsweetened iced tea with Splenda (or another artificial, no-cal sweetener), diet flavored-water, bottled or tap water with a spritz of lemon or lime, or diet soda. If none of those better choices suits you, allow yourself one glass of the “real thing” and drink only water thereafter. (Tip: Ask for extra ice in that first glass of soda and you will drink less.) By stopping at one glass, you will save yourself hundreds — or even thousands — of calories.
Always eat breakfast. Taking the time to eat could prevent costly mistakes as the day progresses; skipping this important morning meal can lead to an out of control afternoon appetite, oversized portions, poor food choices, and overeating, even later on into the night. Plus, going too long without eating may cause your metabolism to slow down. If you can’t eat first thing in the morning, a healthful, mid-morning snack is a good idea. If you are not hungry in the morning, it could be a sign that you are eating too close to bedtime. Set a cut-off time for evening eating (such as 7 p.m.) and you will probably feel more like eating in the a.m.

Drink plenty of water throughout the day to stay hydrated. You hear it all the time, but you really do need to work in those recommended six to eight 8-ounce glasses of water each day. Thirst can easily be mistaken for hunger, so you could be reaching for food when you are actually thirsty. Eating water-rich foods like fruit will help you stay well-hydrated, too. Don’t wait until you are thirsty to drink; try sipping water throughout the day and you may be surprised to find that your appetite seems much tamer.

Add at least one more serving of produce to as many meals as possible. Veggies and fruit are all nutrient-rich, low-cal and filling — just be careful of creamy dips or dressings, butter, cheese sauce, and fried vegetables. Salsa, soups, and pasta sauce are easy ways to work in even more vegetable servings. Keep the skin on fresh produce, such as apples, whenever possible as it contains more fiber. Remember, fiber takes a while to digest so you feel fuller longer after eating it, which will help you eat less in the long run.

Make a salad your starter. Having a salad before your meal will almost certainly prevent you from overeating. Load up all the veggies you like, but just be careful about adding high-fat extras such as pasta salads, shredded cheese or cream-based dressings. (Tip: Spray dressings are excellent for cutting calories as most only have about 10 calories per spritz). Prepackaged, washed salads make it easy to add a salad to any meal without extra effort. Most fast food restaurants offer a reasonably-priced side salad, or some menus offer the option to substitute salad for another side item when purchasing a “combo” or “value” meal.

Be a better baker. Start baking immediately following a meal so you will be less likely to sample. Chew flavorful gum like peppermint or spearmint so your mouth will be otherwise occupied. Healthier baking ingredient substitutions help cut fat and calories.

Go for grains. Whole grains will help you feel full longer than refined carbohydrates. In the morning, fiber-rich cereal like Kellog’s All-Bran, is a good choice, as is oatmeal. Brown rice, whole grain bread, and whole wheat crackers, are all good ways to include grains in your day: A slice of whole wheat bread goes well with a salad; microwavable, single-serving brown rice is easy to add to lunch at the office; keep wheat crackers stored in your desk drawer for when the afternoon munchies strike.

Always keep healthy frozen meals on hand. They will be a backup plan for nights when you don’t have time to prepare and cook a healthy meal. Try to choose meals with around 300 to 350 calories. (Tip: Even some of the healthier frozen meal choices are skimpy on veggies, so be sure to add a packaged salad or a microwavable, single-serving frozen vegetable to your “instant meal” to better round it out.

Choose foods that will help you feel satisfied longer. While both protein and fat help you feel sated longer than simple carbohydrates, protein naturally contains fewer calories per ounce than fat. Eggs, lean meats, skinless poultry, and reduced-fat dairy products are ideal protein sources. A snack like yogurt, a boiled egg, string cheese or turkey slices will give you an energy boost and quell hunger pangs. Whole grains also contain protein, so you may find combining an animal or dairy protein with a complex carb such as whole wheat crackers or whole grain bread to be even more effective at keeping your energy up and hunger down. If you don’t eat meat or dairy, there are also several other sources of protein, such as beans, legumes, and nuts.

Catch some “Zs.” Did you know getting enough rest can have a direct impact on your ability to lose weight? Not getting enough sleep can cause you to eat more often or make poor choices (In an effort to compensate for feeling groggy, we tend to naturally reach for higher-calorie, high-fat foods.). Getting enough sleep also ensures that you feel energized enough to exercise and that you work out to your fullest capacity when you do. Even if you can’t add additional sleeping hours, take some time to simply do nothing, practice deep breathing, read, or listen to some calming music every day. Making a point to relax more can keep emotional eating — particularly stress-eating — at bay.

1 – Create a plan.

2 – If you plan on joining a gym, go on the way home from work. It may be more difficult to motivate yourself to go once you are home and settled in.

3 – Enlist a friend. Working out with someone can help motivate you to keep going, even if you don’t want to.

4 – Make it fun! Change up your cardio to include some fun activities such as hiking, swimming or biking.

5 – Set realistic goals along the way and give yourself a reward as you reach each one! There is nothing like working towards something and finally accomplishing it.

6 – Recognize the benefits, and remember why you started exercising. Write down the health benefits and refer to it when you feel like slacking.

7 – Keep track of your workouts, including how much weight you’re lifting in a small journal that you can take with you. Periodically looking back to see far how you’ve come will encourage you to keep going.

8 – Vary your routine. Sticking to the same old plan can quickly lead to boredom and becoming stagnant.

9 – Join an adult sports team. Whether you enjoy softball or soccer, playing on a regular basis will keep you moving, and motivate you to stay at the top of your game.

10 – Get the help of a personal trainer. They can help you get the most out of your workout, as well as force you to be accountable to someone.

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It helps maintain fitness - Exercise keeps you agile which can stave off problems like balance issues and lack of flexibility.
It prevents and helps you manage disease - Exercise helps with heart disease, high blood pressure, diabetes, osteoporosis and depression. It can even improve your brain.
It helps you lose weight or avoid weight gain -It’s possible to lose more than 5 lbs of muscle each decade between 25-55 if we don’t exercise and lift weights. That loss of muscle leads to weight gain as well as a higher risk of falling and hurting yourself.

2. Exercise Basics
Knowing the basics of how to get started, where to exercise, what equipment you need and how to set goals can prepare your mind and body for what’s to come. Take the time to make sure you have everything you need, from equipment to knowledge, so you start out on the right foot:

When to get medical clearance
What to wear to exercise
Where to Exercise - Join a gym or workout at home with basic home fitness equipment
Helpful fitness tools, websites and gear
How to set your goals
How to track your progress

3. Cardio Exercise – Getting Started
Cardio exercise is an important part of your workout program, helping you strengthen your heart and lungs, burn calories and build the endurance for all the things you need to do each day. Cardio protects the body against a variety of problems, especially those that can occur as we age, such as weight gain, heart disease, diabetes and certain types of cancer.

And cardio isn’t just for healthy adults. If you’ve had heart disease, cancer or other illnesses, talk to your doctor about how exercise can be an important part of your recovery.

Get Started

Cardio Exercise Guidelines for Seniors
Cardio 101
How to Get Started With Cardio
Beginner Cardio Workouts

4. Strength Training – Getting Started

What if there was one thing you could do to lose fat, increase metabolism, reduce back pain, relieve arthritis pain, improve quality of life, lower high blood pressure, protect you from heart disease and diabetes, manage depression, prevent falling and boost your confidence?

It sounds too good to be true, but exercise can do all of that, especially strength training which, unfortunately, too many seniors aren’t doing. Loss of muscle can contribute to many, often preventable age-related problems, but a simple strength program two times a week can do wonders for your physical and mental health.

Get Started

Strength Training Guidelines for Seniors
Strength Training 101
How to Lift Weights
Beginner Strength Training Workouts

5. Flexibility Exercises – Getting Started

If functioning at your best is one of your goals, spending time improving your flexibility should top your list of things to do. Having full range of motion in your joints means you can easily bend, move, lift and stretch – movements you need to do all day long, from putting on your shoes to working in the yard.

Stretching regularly, along with cardio and strength workouts, keeps your joints supple and flexible. Not only that, stretching is relaxing and reduces stress, making it one of the more enjoyable ways to move your body each day.

Get Started

Flexibility Guidelines for Seniors
How to Get Started With Flexibility Exercises
Total Body Stretch for Seniors
Basic Stretching
Seated Stretch

6. Balance Exercises – Getting Started

Balance is another aspect of our health and fitness we don’t think about until it’s a problem. Even the smallest movements – Walking, getting in an out of the shower, getting in and out of a car – require balance and, as we get older loss of muscle, strength and flexibility can compromise balance, leaving us more susceptible to falls.

There are no specific guidelines for balance exercises, but it’s easy to incorporate balance training into your life. Some simple ideas:

Try balancing on one leg whenever you’re standing. Hold onto a chair if needed and gradually work up to standing on your own
Walk with a book on your head (your posture will improve too)
Use an exercise ball for basic balance and stability exercises

7. Setting Up a Complete Cardio, Strength and Flexibility Program

Even with all the information in the world, actually setting up a program can be a little scary. How do you know what your body is capable? Where do you start? The resources below offer a variety of choices, but you can also start with something simple: Walking for 15-20 minutes a few days a week, for example, and a basic total body strength program two days a week.

Getting started is often the hardest part, but knowing exactly where to start can give you the confidence to take that first step:

How to Set Up a Complete Program
6 Weeks to Fitness for Absolute Beginners
30-Day Quick Start Exercise Program for Beginners
How to Get in Shape With Exercise

8. Exercising With Common Injuries, Illnesses and Conditions

There are any number of reasons we don’t exercise but, if you’re in pain from an injury, illness or medical condition, exercise may be the last thing you feel like doing. It’s not easy finding ways to exercise when you have to work around a physical problem, but it may be one of the best things you can do to manage pain and make life better. In fact, exercise can help with a number of conditions including:

Arthritis
Back pain
Heart disease
Osteoporosis
Diabetes
Obesity
Depression

You should always talk to your doctor first and you may want to consider working with a personal trainer who has experience with your issues if you need help figuring out the right way to exercise.

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Overeating - Overeating is indicated by the huge levels of obesity. It is physically unhealthy, because it increases physical risks such as the risk of a heart attack or heart disease. It is emotionally damaging, because obesity decreases self-confidence. The main cause is that people look to food for comfort and pleasure. People frequently overeat and indulge in unhealthy food to make themselves feel better. For some people, eating is their main hobby. Try to give overeating up completely. Teach yourself to eat to live, rather than live to eat. Find other healthy ways to get pleasure. For example, you could join a club, or go play games or sports, such as bowling or pool. Stop yourself from turning to food when feeling bad, and find a different way to cheer yourself up.

Needless Shopping - Materialism and needless shopping are major problems for many people, and are one of the main reasons most Americans live in debt. Unfortunately, corporate America uses commercialism to increase consumerism. With credit cards in their pockets, people buy a bunch of useless material goods and novelty items. They buy overpriced clothes. They buy extra-fancy cars that they can’t afford. In line with so many other short-sighted and impulsive decisions, people put themselves into debt buy overspending on things that will make them a little happy now, resulting in bills that will cause much trouble later. Consider giving up your credit cards, and adopting a more simplistic lifestyle. Consider only buying things that you need. Beyond food, clothes, shelter, healthcare, and education, consider spending as little as possible. At the very least, before buying anything, ask yourself if you can really afford it.

You can change your life today. Imagine how different a person you would be, and how different your life would be, if you gave up television, overeating, and needless shopping. You can do it, so why not? Give up unhealthy, short-sighted, addictive, and self-destructive habits, and instead engage in wiser and healthier desires. Whatever you do, good luck!

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Magnesium, vitamin D & vitamin K: Calcium’s necessary counterparts

fortified milk
eggs
cheese
fortified cereal
butter
margarine
cream
fish
shrimp
oysters

You may also want to consider taking a vitamin D supplement. Optimal vitamin D intake is between 1,000 IU and 2,000 IU per day.
Calcium and vitamin K
Vitamin K helps the body regulate calcium and form strong bones. Include vitamin K in your diet by eating green, leafy vegetables or taking a supplement with vitamin K. You should be able to meet the daily recommendation for vitamin D (120 micrograms for men; 90 micrograms for women) by simply eating one or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale.
Other tips for building strong bones and preventing bone loss
In addition to adding calcium-rich foods to your diet, there are a few other important things you can do to strengthen your bones and keep them that way. You can also minimize the amount of calcium you lose by reducing your intake of certain kinds of foods and other substances that
For lifelong bone health, exercise is key
When it comes to building and maintaining strong bones, exercise is essential. Studies show that the risk of osteoporosis is lower for people who are active, especially for those who do weight-bearing activities at least three times a week. Exercise also increases your muscle strength and coordination, which helps you avoid falls and other situations that cause fractures.
There are many different ways to include weight-bearing exercises in your life. Some examples are walking, dancing, jogging, weightlifting, stair climbing, racquet sports, and hiking. Find something that you enjoy doing and make it a regular activity.

Making Exercise Fun: Finding a Fitness Plan that Works for You.
Minimize calcium-leeching culprits
There are a number of foods and substances that, when consumed in excess, leech calcium you’re your bones and deplete your body’s calcium stores.
Caffeine – Drinking more than 2 cups of coffee a day can lead to calcium loss. The amount lost can have a significant impact on older people with already low calcium levels. You can buffer the effects to an extent by drinking coffee with milk.
Animal protein – Protein is a vital part of your diet, but getting too much protein from animal sources can lead to calcium loss. To avoid weakening your bone’s calcium stores, limit yourself to 4 ounces of meat per day.
Alcohol – Alcohol inhibits calcium absorption and disrupts your body’s calcium balance in a number of ways. Try to keep your alcohol consumption to no more than 7 drinks per week.
Salt – Eating too much salt can contribute to calcium loss and bone breakdown. What you can do: taste your food before adding more salt and reduce processed foods, which are often high in sodium.
Soft drinks – It’s best to avoid drinking soft drinks regularly. In order to balance the phosphates in soft drinks, your body draws calcium from your bones, which is then excreted.
Calcium supplements and vitamin pills: What you need to know
While food is the best source of calcium, supplements are another option. But it matters what type of calcium you take and how you take it.

Calcium citrate is a highly absorbable calcium compound. Calcium citrate can be taken at any time, but absorption is best when taken with a meal.
Calcium ascorbate and calcium carbonate are not as easily absorbed as calcium citrate. Absorption is better when taken with food or soon after a meal.

Be smart about calcium supplements

Don’t take more than 500 mg at a time. Your body can only absorb a limited amount of calcium at one time, so it is best to consume calcium in small doses throughout the day.
Take your calcium supplement with food. All supplemental forms of calcium are best absorbed when taken with food. If it’s not possible to take your supplement with food, choose calcium citrate.
Purity is important. It’s best to choose calcium supplements with labels that state “purified” or have the USP (United States Pharmacopeia) symbol. Avoid supplements made from unrefined oyster shell, bone meal, or dolomite that don’t have the USP symbol because they may contain high levels of lead or other toxic metals.
Be aware of side effects. Some people do not tolerate calcium supplements as well as others and experience side effects such as acid rebound, gas, and constipation. For acid rebound, switch from calcium carbonate to calcium citrate. For gas or constipation, try increasing your intake of fluids and high-fiber foods.
Check for possible drug interactions. Calcium supplements can interfere with other medications and vitamins you’re taking. Talk with your doctor or pharmacist about possible interactions. Any medications that you take on an empty stomach should NOT be taken with calcium.

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Pair an activity you enjoy with your exercise

There are numerous activities that qualify as exercise. The trick is to find something you enjoy that forces you to be active. Pairing exercise with another activity makes it easier and more fun. Simple examples include:

Taking a dance or yoga class.
Blasting some favorite music and dancing with your kids.
Making a deal with yourself to watch your favorite TV shows while on the treadmill or stationary bike
Workout with a buddy, and afterwards enjoy coffee or a movie
Enjoying outdoor activities such as golf, playing frisbee or even yard work or gardening

Make exercise a social activity
Exercise can be a fun time to socialize with friends. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. If this is your case, you might seek out tennis partners, join an adult soccer league, regular pickup basketball game or a volleyball team.
Getting the whole family involved

If you have a family, there are many ways to exercise together. The best part is that kids learn by example, and if you exercise as a family you are setting a great example for their future. Also, since physical activity promotes mental health by reducing stress, boosting self-esteem, and relieving anxiety, an active family is a happy family! Family activities might include:

Family walks in the evening if weather permits. Infants or young children can ride in a stroller.
Walking the dog together
Seasonal activities, like skiing or ice-skating in the winter and hiking, swimming or bicycling in the summer can both make fun family memories and provide healthy exercise.

Tips for staying motivated

The miracle of exercise is that if you ask your body to do a little bit more work, your body will respond. And if you continue to ask more of your body over an extended period of time, you’ll vastly increase your ability to perform physical activities. Walking around the block becomes walking half a mile, and then a mile, and perhaps even several miles.
Find a few activities that will keep you healthy and strong, and stay with them for as long as they are enjoyable. If they lose their interest, it’s time to shake up your routine. Add other activities or alter the way you pursue the ones that have worked so far. Relying on workout buddies for encouragement and support can also keep you going.
Make exercise a team effort
For many, a workout partner is a great motivator. For example, if you won’t get out of bed to swim yourself, but you would never cancel on a friend, find a swim buddy. Even if you prefer more solitary activities, exercising with a friend, in a class, or in a group helps keep you motivated and can provide positive feedback if you are getting frustrated. You might also have an easier time getting started if you participate in a more structured activity.
Other tips for keeping your exercise program going

Set goals. Set some achievable goals that have to do with participation and effort, not necessarily how much weight you can lift, miles you can bike or pounds you’ve lost. If you stumble in your efforts, regroup and immediately begin again. Decide how you’ll celebrate when you arrive at your goals.
Be consistent. Make your workouts habitual by exercising at the same time every day, if possible. Eventually you will get to the point where you feel worse if you don’t exercise. That dull, sluggish feeling fitness buffs get when they don’t work out is a strong incentive to get up and go.
Record your progress. Try keeping an exercise journal of your workouts. In a matter of months, it will be fun to look back at where you began. Keeping a log also holds you accountable to your routine.
Keep it interesting. Think of your exercise session as time to yourself. Enjoy that time by listening to music, chatting with friends, and varying locations. Exercise around natural beauty, new neighborhoods, and special parks. Above all, avoid workout boredom by mixing it up and trying new routines.
Spread the word. Talking to others about your fitness routines will help keep motivation strong and hold you accountable to your exercise program. You’ll be delighted and inspired hearing ways your friends and colleagues stay active and on track. Who knows, you might even convince someone else to try to be more active.
Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.

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Calcium rich foods: Tips for upping your calcium intake

Avoid high-protein diets: Too much protein draws calcium from the bones

The body needs protein to build healthy bones. But as your body digests protein, it releases acids into the bloodstream that the body neutralizes by drawing calcium from the bones. Following a high-protein diet for a short time is unlikely to make much of a difference. But over a long period of time, eating a lot of protein could weaken your bones.

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Reaping the benefits of exercise: Tips for getting started

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Food is the best source of calcium

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MYTH: Working out once a week wont help.
FACT: Some exercise is always better than none. A small amount of exercise can often help you maintain or get into more of an active routine. Try to continue the minimal amount of exercise until you can gradually add more days.
MYTH: No pain, no gain. If working out doesn’t hurt, it isn’t working.
FACT: Strenuous exercise may make you breathe heavily and your muscles ache temporarily but exercise should not be painful. In fact, if it does, it may indicate an injury or muscle strain. Many great forms of exercise- like walking, swimming, or gentle stretching- get results without the discomfort.
MYTH: Exercise tires you out. I’m already exhausted, and working out will just make it worse.
FACT: Physical activity actually makes you more alert. Exercise releases endorphins that relax and energize your body and mind. If you are really feeling tired, promise yourself a 5-minute walk. Chances are you’ll be able to go five more minutes.

MYTH: Exercise is not going to stop me from getting older. Why bother?

FACT: While exercise cannot turn back the clock, it can make your body healthier and stronger. What’s more, feeling good about yourself and your body is a huge confidence booster- it can make you feel and move as if you were younger.
MYTH: You have to be in shape to work out.
FACT: Even if you’re starting at “ground zero,” you can still workout. Exercise helps you get in shape. If you have not experience exercising, start slow with low-impact movement a few minutes each day.

Reaping the benefits of exercise is easier than you think

Wondering just how active you should be? Current recommendations for physical activity suggest 30-minutes of moderate exercise five times a week. If that seems intimidating, don’t despair. Take heart knowing that you don’t have to train at the gym, sweat buckets, or run a single step to reap the benefits of physical activity.

Moderate exercise means two things:

• That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
• That your body feels warmer as you move, but not overheated or very sweaty.

You might not have time for 30 minutes of exercise. Or maybe your body is telling you to take a break after 10 minutes. That’s okay. Start with 10-minute sessions and slowly increase your time. Since exercising gives us more energy, eventually you’ll feel ready for a little more. Remember, a few minutes of activity are better than none at all.

Do I need different types of exercise?

Different types of exercise benefits your health in different ways:

• Aerobic activities like running, biking and swimming strengthen your heart and increase your endurance.
• Strength training like weight lifting or resistance training builds muscle and bone mass, improves balance and prevents falls. It’s one of the best counters to frailty in old age.
• Flexibility exercises like stretching and yoga help prevent injury, enhance range of motion, reduce stiffness, and limit aches and pains.

At first, just focus on getting any kind of exercise, whatever it may be. As exercising becomes your habit, try adding variety. If you keep at it, the benefits of exercise will begin to pay off.

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Calcium: The key to strong bones and lifelong bone health

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, among many other important functions. Because calcium has so many important jobs, it’s important to get enough of it in your diet.
The amount of calcium you need depends on a number of different factors, including your age. But no matter who you are, one thing’s true for everyone: you and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.