How to age well through exercise

Studies have reported that progressive resistance training and nutrition have been effective in slowing the loss of muscle mass. Here are a few recommendations to slow the rate of muscle loss in one’s middle age.

• Perform progressive resistance training: Include movements that involve big muscle groups such as hip/knee/ankle/shoulder extensors and flexors. Keep the load low and gradually build volume, performing two to three sets of eight to 10 repetitions with control (technique is key, therefore supervision of a qualified coach will be important).
  
• Add progressive balance and coordination exercises: Mindful movements that are commonly seen in yoga, tai chi and pilates can be incorporated. But movements should be progressed gradually based on individual competency and the structure of the joints. Remember, everyone’s virabhadrasana (warrior pose) may not look the same due to the structure of the hip and pelvic joint and/or competency level.
  
• Diet: Add enough protein, essential fats such as omega-3 in your diet along with important micronutrients such as calcium and magnesium. Make sure overall energy intake is adequate.

How to age well through exercise

Several factors influence ageing. Physiological conditions (that is, not suffering from major illnesses and the ability to function without depending on others), social and psychological well-being can all play a role in overall quality of life. Over the years, many clinical trials have confirmed that exercise can be very effective in positively influencing the overall quality of life.

However, exercise is one aspect of the overall, bigger movement framework. So instead of having a set mindset regarding exercising, we should rather seek opportunities to move consistently well. Here are a few important movement strategies…

• Explore different movements: Instead of relying on moving a set way to get your exercise dosage, try and include various movements. For example, some people get so obsessed with long-distance running and walking that they lose the opportunity to explore other movements. Learning new movement skills can help with cognitive brain development and also keep things less monotonous. In addition, there can be less wear and tear on the joints, provided movements are performed well.
  
• Quality over quantity: Movements should be gradually progressed, emphasising on quality. Remember, it is better to be consistent rather than going hard for a month and then not doing anything the following month. Further, most injuries happen when we add too much stress too early, as a result the body breaks down. This can negatively impact the overall quality of life.
  
• Measurements: Measurements such as calories burnt and steps count keep a track of our daily activities but one should not be obsessed with them. Many people tend to go through guilt trips when they do not exercise for a set duration of time. They do not realise that even if they break the total duration into shorter sessions throughout the day they can still get the same benefit.

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Top 5 Massage Chair to Buy in India at Cheap Price

Want to get relax from body pain? Here is the solution. There is a number of equipment available that you can own at your home and use at your convenience and lowest price.
Here are Top 5 Massage chair to buy in India at best Price-

1. Indulge iS-7R Luxurious Rocking Massage Chair

Specification

• Detect shoulder position automatically
• 4 rollers mechanism and C massage rail on the back, integrating kneading,  tapping, percussing and shiatsu.
• 3 levels of intensity are adjustable and 3 back massage range are adjustable
• Airbags for thigh and buttock, 3 levels of intensities are adjustable
• Kneading for calve , and it can be turned to roller massage foot
• APP and wireless controller for operating massage chair

2. Indulge PMC-2000 Elegant Massage Chair

Specifications

Product Name	Indulge PMC-2000 Elegant Massage Chair
Model No	PMC-2000
Available Color	Black
Purpose of Use	Massage Chair - relaxing muscles, Moving, Improving blood flow temporarily alleviate joint pain, enhance detoxification
Massage Modes	Manual Modes : Full and Partial Adjustment, Kneading, Knocking, Kneading + Knocking, Pressing, Tapping, Heating, Thai Stretch, Roller, Speed Adjustments, Massage Width & Point Adjustment, Air Bag Strength Adjustment, Backrest & Leg rest Adjustment
Programs	4-Auto Programs : Refresh, Relief, Relax, Recreation

3. Indulge PMC-2526 Massage Chair / Zero Gravity

Specifications

Product Name	Indulge PMC-2526 Massage Chair
Model No	PMC-2526
Available Color	Porsche Black and  Champagne
Purpose of Use	Massage Chair - relaxing muscles, Moving, Improving blood flow temporarily alleviate joint pain, enhance detoxification
Massage Modes	Kneading, Tapping, Knocking, Knead & Knock Combination, Rolling, Acupoint massage on Back, Meridian Tracking Massage
Programs	6 Automatic Massage Program
Special Features	Zero Space, Intelligent 3D and body scan technology

4. Indulge PMC-2500L Massage Chair Zero Gravity & L shape

Specifications

Product Name	Indulge PMC-2500L Massage Chair
Model No	PMC-2500L
Available Color	Coffee Brown and Brown
Purpose of Use	Massage Chair - relaxing muscles, Moving, Improving blood flow temporarily alleviate joint pain, enhance detoxification
Massage Modes	Kneading, Tapping, Shiatsu, Knocking, Pressing, Knead & Knock Combination, Rolling, Stretch, Finger Knead, Back Rubbing
Programs	10 Automatic and Manual Modes
Special Features	Intelligent 3D and body scan technology, Bluetooth Control, Control App.

5. Indulge PMC-5000 Exquisite Style 4D Massage Chair

Specifications

Technology	4D Plus intelligent technology
Air Bags	32 Dual Layer Airbags
Gravity	Zero Gravity
Rollers	Four Roller
Shape	L Track

Check out full range of Massage Chair in India

How to get back into exercise after suffering an injury

The tips below can help you to work through a process returning back into the fitness world safely:

1. Consult with your doctor and physiotherapist

 

It is critically important before returning to exercise to get the OK from your doctor/physiotherapist and to follow their advice.  Follow your physiotherapists prescribed treatment plan as each different type of illness, injury and the extent to which physical changes occurred will affect your return to physical activity.

2. Listen to your body

 

It's extremely important that you listen to your body and be patient as you navigate your way through recovery. Although your body does have muscle memory, after an injury you need to be aware that your body loses conditioning quickly when you stop exercising. Make steady progress beginning with a nice gentle form of exercise for the body such as walking, swimming or low impact exercises. Listen to your body’s response and focus on gradually increasing your duration rather than intensity of the exercise. A good guideline is to start at about 50 percent of your "normal" level and increase only 10 to 15 percent each week, assuming your symptoms don't flare-up during or after each session.

Getting back into more gentle exercise, like swimming, can be helpful. Photo credit: Getty

3. Integrate the correct warm ups and cool downs

 

It is vital to make time to warm up and cool down in the correct manner. A warm-up routine will allow your body to prepare cold muscles and joints for your workout. It should consist of light dynamic stretching, mimicking the exercises that you have planned for your workout, as well as some foam roller or massage ball releasing if needed. Cool downs can include static/holding stretches for particular muscles that you have performed in the workout, to help release tight muscles and promote circulation to flush out waste products created while exercising. Extra cool down stretches or rolling out on the foam roller a few hours after the workout, also helps the body to recover faster.

4. Find a personal trainer to support you through the process 

 

It is helpful to work with someone who can assess your ability to incorporate certain exercises into your fitness regime and determine your readiness to progress. Working with a personal trainer can help to ease the nerves of starting back into your exercise regime. They will support and work with you on the correct exercises for your muscle weaknesses or imbalances, modify exercises to take the strain off injured body parts, watch and correct your exercise technique and set up a personalised training programme that you can use confidently when exercising on your own without aggravating your injuries.

5. Incorporate injury programme exercises into your routine

 

So you have been given the all-clear from your physiotherapist - however, this is not a sign to completely stop doing the treatment plan that they assigned to your injury rehab. These exercises help to strengthen/ stabilise/ stimulate/ elongate the particular muscles around the injured area. So if these exercises have helped you in your recovery process so far - why not try to integrate the main exercises into your workouts!? Continuing with the main physio exercises/stretches 2-3 times a week while getting back into your fitness regime again is going to help these muscles to stay strong and developed to prevent the injury from occurring again. A personal trainer can also help to integrate these exercises into your 1-1 sessions or home/gym programme as well. 

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Exercise is medicine, and doctors are starting to prescribe it

Exercise as a therapy is mentioned in almost all prevention and treatment guidelines, which are written by doctors themselves. Still, most patients never hear their doctor talk about it. And fewer than one in four Canadians meet current guidelines for physical activity, which recommend that people participate in moderate (such as brisk walking) and vigorous (such as jogging, swimming or running) activity for at least 150 minutes per week.

Part of the reason is that most doctors in practice today received little, if any, training on the role of exercise in managing disease. Years ago I taught a 30-minute lecture on the topic at a Canadian medical school and this was all the students got over their four-year program.

This is about to change.

Free gym prescriptions

In recent years, Canadian medical schools — such as the Cumming School of Medicine at the University of Calgary — have revised their curricula to incorporate aspects of exercise in the prevention and treatment of disease.

This is one part of growing initiatives like Exercise is Medicine that advocate for the role of exercise and encourage doctors to prescribe it.

Similarly, the Prescription to Get Active program in Alberta allows doctors to prescribe free 30-day gym memberships to patients.

A grassroots program called Walk with a Doc has local doctors walking with their patients. The program was begun by Dr. David Sabgir, a cardiologist in Columbus, Ohio, who was frustrated with his inability to affect behaviour change in the clinical setting and invited his patients to go for a walk with him in a local park one Saturday morning. More than 100 people showed up, and there are now 400 chapters worldwide.

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30-minutes a Day on the Treadmill - Lifestyle Change for a Better Tomorrow

From sprint-training drills to fat-burning workouts, and cardio exercises, you can easily create a suitable module on the treadmill to improve your health and better your overall wellness. Not only treadmill exercise is a low-impact workout, but its soft surface is much more forgiving as compared to walking, jogging, or running on outdoor concrete surfaces. Understanding the benefits of a 30-minute treadmill training can help you in many ways. Here are the top 5 health benefits of treadmill exercise.

Improve Heart Health

The heart is a muscle. Boosting the heart rate for a span of 30-minutes per day enhances stamina and cardio capacity. According to the American College of Sports Medicine and the American Heart Association, moderate-intensity treadmill activity, be it walking, running, jogging, or sprinting, helps in sustaining a healthy heart.

Keep Blood Cholesterol Under Control

Your bloodstream carries fat as spherical particles called lipoproteins. The two most common lipoproteins are high-density lipoproteins (HDL) and low-density lipoproteins (LDL). While high-density lipoproteins contain 'good cholesterol, low-density lipoproteins are composed of 'bad cholesterol' that can block your arteries and increase the risk of a heart attack or stroke. A daily training program of 30-minutes on the treadmill can decrease the levels of LDL and boost HDL to a great degree.

Burn Calories Like a Pro

Treadmills are great for burning calories. Working on a treadmill each day for 30 minutes will help you burn nearly 92 calories, considering you are a beginner, walking at the rate of 2 miles per hour. Usually, treadmill jogging for 30 minutes at the rate of 5 miles per hour burns 292 calories, whereas treadmill running at 8 miles per hour helps burn 493 calories.

Supercharge Your Stamina and Endurance

A treadmill training program for 30 minutes per day will aid you greatly in developing muscular endurance and cardio stamina. Novices should walk at a leisurely pace of less than 4 miles per hour to prevent energy drainage before 30 minutes. Quicker, high-intensity training on a treadmill promotes muscle building abilities, while moderate-intensity exercises for extended periods raise stamina and endurance.

Shed Weight Like Never Before

30-minutes of daily treadmill exercise can assist obese individuals in shedding a considerable amount of weight. However, a more extensive workout for a lengthier time span than the recommended 30-minutes is necessary for speedy results. If you do not have time for an extended workout session, you can split your treadmill exercise into 10-minute sessions, and perform 5 to 6 sets per day to increase the total training time. 

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Know The Top Benefits Of Treadmill Exercise

Heart Benefits of Treadmill Exercise

Regular walking on the treadmill pumps up the levels of high-density lipoproteins (good cholesterol) while decreasing low-density lipoproteins (bad cholesterol) in the bloodstream. This lowers the risk of heart illnesses and blood vessel diseases. Usually, the body does not display signs of heart blockage or other heart diseases until and unless it is put under some degree of stress. Implementing a treadmill workout routine is a healthful way to place the body under low-to-moderate-level physical stress while ensuring the ability to accurately monitor vital signs. However, individuals already experiencing heart-related issues should consult a medical practitioner before engaging in a treadmill exercise program in order to make sure that they do not perform exercises that put their bodies under too much pressure.

Treadmill Exercise Reduces Blood Sugar Levels

As revealed in a medical report issued in The Indian Journal of Clinical Biochemistry, systematic exercise helps lower the degree of blood sugar in patients with diabetes. A proper blend of exercise and diet is vitally important in controlling the amount of glucose in the blood. Treadmill lends a helping hand to millions of diabetic patients worldwide. Just a few minutes of walking or running on the treadmill each day is an excellent way to check blood sugar. A 30-minute treadmill exercise triggers the liver to discharge the stored glucose, enabling the muscles to absorb the released glucose as fuel. This lowers the overall blood sugar levels.
Besides reducing blood glucose, there are other benefits of treadmills that might interest you. Some of them are - 

• Treadmill exercise improves muscle tone
• Treadmill workouts promote speedy weight loss
• Treadmills help you to efficiently track health progress
• Treadmills are extremely convenient to use 
• Treadmill exercise improves sleep cycles 

From preset programming functionalities to digital monitoring, today's ultra-modern treadmills come fitted with state-of-the-art features that encourage users to exercise more. These new-generation treadmills help you to track time, distance, heart rate, and even the calories that you burnt. 

Undoubtedly, treadmills are emerging as one of the most handy fitness equipment for busy individuals, who face problems in getting out and hitting the gym. What's more? Treadmill exercises can be done from the comfort of home, while being with your family, watching television. Not to worry about bad weather or hectic schedules any more, now with a treadmill, you can ensure a consistent workout regime 24/7.

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5 BEST FOOD TO EAT POST A RIGOROUS WORKOUT SESSION

Much has been talked about fitness and healthy lifestyle, health and exercise. But what about the nutrition? Healthy food is the only key to achieve the desired results from your rigorous workout sessions.

Sweating hard in the gym cannot make you fit alone. There are several other essential things that need to be kept in mind. Your dietary chart matters. Hitting the gym with an emptied stomach is as stupid as starving yourself after coming back from your workout. It is of no use.

There is a lot of misconception regarding the consumption of food after exercise. Eating the right kind of food after a workout is what your body requires.  Eating a proper nutritional meal within 20-60 minutes after working out will help your muscles repair faster.

Pre-workout and post-workout meals are cardinal and shouldn’t be skipped. However, eating the right stuff is also vital. That will aid your transformation process in many ways.

Having a balanced and nutritional meal post workout will help you get rehydrated because obviously, you’ve just lost tons of water in the gym. The body must be kept hydrated.

While working out your muscles are damaged and for the reparation of the same, loading your meal with protein and carbohydrates is again very crucial.

In spite of everything, the point in question is what your post workout meal should contain?

It should consist- Protein, carbohydrates and fats. Keeping all this in mind here are THE 5 BEST FOODS TO EAT POST A RIGOROUS WORKOUT-

EGGS- Needless to say, eggs are the biggest source of protein and therefore top the list of best post workout foods. For various reasons, it has been one of the most favorite food items for those following a healthy diet.
Eggs are loaded with all the nutrients your body craves for, post workout. Although the egg white is filled with protein, the yellow ball within the egg, called yolk contains fat and cholesterol. Those who are on a restricted calorie intake diet must refrain from eating the yolk. Nevertheless, consumption of whole eggs too is quite beneficial for your body.

SALMON- A grilled or smoked piece of salmon is not only packed with protein but also contains omega 3 fatty acid which is important in increasing the pace of protein synthesis. Therefore, considering it is anything but bad. There are a lot of stigmas associated with fats. Let us clear the air of doubt, not all fat is bad. Timing is the real hero. Consuming food such as salmon that is rich in fats after work out can help in reduction of the pain caused by the rupturing of muscles; hence they repair the damaged muscles and increase the level of glycogen as well.

OATMEAL- To add some carbs in your post-workout platter, oatmeal can be an ideal choice as it aids in repairing the damaged muscles. It helps to procure the depleted or lost glycogen during the workout. It restores the glycogen for the next workout session. Also, oats topped with milk and some dry nuts can help you balance your post workout meal as the ideal post workout meal should consist carbohydrates and proteins in a ratio of 2:1 or 3:1.

GRILLED CHICKEN WITH VEGETABLE SALAD- Chicken is a rich source of protein along with it iron, carbohydrates, phosphorus and selenium as also present in it in abundance. Pairing the grilled chicken breast with a lightweight dish such as a combination of nutritional and healthy veggies can do wonders to your recovery process.

FRESH FRUITS- Your body has drained all its energy in the form of sweat. Thus it needs to be refilled with glycogen which provides energy to the body. Eating fruits which are packed with fast-acting carbohydrates such as banana, grapes, watermelon and raisins can speed up your muscle recovery, refill glycogen and get your body ready to hit the gym again next morning.  Freshly prepared watermelon juice or pomegranate juice can also be a good idea.

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