Live a Physically Active Life

You are never too young or too old to exercise. Most children get plenty of exercise because of their constant movement and energy. They run, skip, jump everywhere they go, to them, exercise is part of daily life.
Exercise has benefits at all ages.
Don't worry if you feel like you haven't been part of organized exercising or if you stopped exercising for some reason. Being physically active can help you continue to do the things you enjoy and stay independent as you age. In addition, the right kind of regular exercise can reduce your chance of heart disease, diabetes, and falls.
An effective exercise program needs to be fun and keep you motivated. Think back to when you were a child. what type of things made you happy? Roller skating? Riding a bike? Running around with your friends? Swimming?

Choose something that you enjoyed and try it again.  It helps to have a goal. Your goal might be:
Keep up with your kids/grand kids
Lose weight
Manage a health condition
Reduce stress
Improve your stamina
Your exercise program can also be a way for you to socialize. Taking exercise classes or exercising with a friend are both good ways to be social! There is probably a friend that would love a walking buddy, she/he just needs a little friendly nudge to get started.
You may have a hard time starting an exercise routine. Once you do start, though, you will begin to notice the benefits, including improved sleep and self-esteem. Studies have shown that those who exercise regularly sleep better.
Exercise and physical activity have so many benefits for your body. Exercise can make it easier to do the things you want to do, it can help with your balance and walking, help with feelings of depression or anxiety and improve your mood.
It also helps to maintain your thinking skills (cognitive function) as you get older and prevents or treats diseases such as diabetes, heart disease, high blood pressure, breast and colon cancer, and osteoporosis.
Exercises can be grouped into four main categories, although many exercises fit into more than one category:
1. Aerobic exercise: This type of exercise increases your breathing and heart rate. These exercises help your heart, lungs, and blood vessels. They may prevent or delay many diseases, such as diabetes, colon and breast cancers, and heart disease.
Aerobic sports activities include brisk walking, jogging, swimming, biking, climbing, tennis, and basketball. Aerobic activities you can do every day include dancing, yard work, pushing your grandchild on a swing, and vacuuming.

2. Muscle strengthening: Improving your muscle strength can help you climb stairs, carry groceries, and stay independent.
You can build muscle strength by:
Lifting weights or using a resistance band, performing everyday activities, such as carrying a full laundry basket from the basement, carrying your smaller grandchildren, or lifting things in the garden.
3. Balancing exercises: Balance exercises help prevent falls, which is a concern for older adults. Many exercises that strengthen the muscles in the legs, hips, and lower back will improve your balance. It is often best to learn balance exercises from a physical therapist before starting on your own.
Balance exercises may include:
Standing on one foot
Walking heel-to-toe
Tai chi
Standing on tiptoe to reach something on the top shelf
Walking up and down the stairs
4. Stretching exercises: stretching can help your body stay flexible. To stay limber:
Learn shoulder, upper arm, and calf stretches
Take yoga classes
Do everyday activities, such as making your bed or bending over to tie your shoes.
Everyday exercise is important to continue living a healthy and happy lifestyle.

Put the Spring Back Into Your Step

This morning, you promised yourself that you'd head straight to the gym right after work. But by the end of the day, you were so beat that all you could think about is collapsing on the couch with takeout and the remote.

Why are you so tired all the time? Are you just not getting enough sleep or could something be medically wrong. If you're constantly plagued by exhaustion, there are a host of medical issues that could be wrong or you may also wonder if you're doing too much. But the most likely answer is just the opposite: You're not doing enough.

Fatigue Rx: Exercise! The biggest cause of tiredness these days, is the modern American lifestyle. Being overweight, eating too much fast food, and not exercising enough.

There are three key lifestyle changes that can make a big difference in your energy level, doctors say:

1. What you eat. Don't try for a quick-fix spurt of energy from caffeine and sugar; it will only leave you more fatigued as your blood sugar levels fluctuate wildly. Instead, go for a balanced, healthy diet replete with fruits, vegetables, and lean protein. 

2. How much you sleep. About 60% of women, according to the 2007 Sleep in America poll, say they only get a few good nights' sleep a week or less. To get more Zs, avoid caffeine and alcohol in the hours just before bedtime, and keep your sleep space quiet and restful.

3. How much you exercise. This is. the best prescription for ordinary, garden-variety tiredness, regular, vigorous exercise. The reality is that exercise breeds energy. Almost all the studies that have looked at this question have found the same thing: Sedentary people who start exercising feel much less fatigue than people who continue to slouch on the couch -- and exercise often boosts energy even more than medication.

So what's the prescription? How much exercise do you need, how often, and for how long, before you start noticing an end to your exhaustion? The recommended dosage is 40 minutes, at least four days a week, to get you going.

How soon should you see results?  Within a month, you should feel at least some improvement. Keep with it for three to six months more, and you should start feeling much better.

What Else Could Be Wrong? Chronic tiredness is associated with many different medical conditions. How can you figure out which one might be the culprit? The short answer is, you can't tell You'll need a doctor for that.

4. Anemia. This is a very common cause of fatigue and very easy to check with a simple blood test.  You can remedy anemia with an iron-rich diet, heavy in meats and dark, leafy greens, or supplements if you have a chronic iron deficiency.

5. Deficiencies in key nutrients, such as potassium. Again, this is easily checked with blood testing.

6. Thyroid problems . Over- and under-active thyroids both can cause fatigue. A blood test for your level of thyroid-stimulating hormone can help evaluate your thyroid function.

7. Diabetes. If you feel draggy and you're also having blurred vision or lots of urination, you should get that checked with a blood test.

8. Depression. If your feelings of exhaustion are accompanied by sadness and loss of appetite, and you just can't take any pleasure in things you once enjoyed, you may be experiencing depression.

9. Obstructive sleep apnea. If you never feel rested, ask the person you sleep with if you're bothering them with your snoring. If they say yes, look into testing at a sleep lab. Some other symptoms of obstructive sleep apnea include waking up each morning feeling unrefreshed and having morning headaches.

10. Undiagnosed heart disease. Tiredness can be a sign of heart trouble, particularly in women. If you have trouble with exercise you used to do easily, or if you start feeling worse when you exercise, this could be a red flag for heart trouble. If you have any doubts, see your doctor.