Healthy Body And MInd

   Tips When Starting Out

 READY FOR SPRING WORKOUT SERIES - WEEK 4 || Health and fitness are a way of life. This is a lifestyle that's not meant to be started and stopped with the beginning and the end of a workout challenge or series. The more consistent you are with your workouts, the more successful you will be and the better you will feel. Be on the lookout for more seasonal fitness series to help keep you motivated, healthy and feeling amazing! Click through to download the success tools for week 4. Pin it now, ...

Some of these Tips are from a Health Site. Some of them I do myself.

1 Kick Bad Habits

2  Move More, Even If It is Just a Little Bit.

Start small: Walk 5 minutes a day for a week, then add another 5 minutes the next week, continue to add 5 minutes extra each week until you are walking 30 minutes a day.

3 Build a better plate, make half your plate veggies and fruit.                                                                                                   Wholegrain bread – brown rice                                                     Go Fish, Chicken, beans, and Nuts instead of Red Meat

Choose water, Coffee, or Herbal Teas instead of other drinks.

East most of your meals at home, take a packed Lunch and snack.

Not much Salt a small sprinkle will do.

4 Get plenty of Shut-Eye

Go to bed at the same time even on the weekends, Adults need 7 to 9 hours sleep every Night.

Manage Stress

Do things that make you happy

example gardening, yoga, playing music, creating art, Exercise, laughter, socializing, also can help.

5 Make new friends of all ages.

Volunteer, Clubs, Groups, Community Groups, Gyms.

Challenge your Mind

Crosswords, Chess, Reading, Keep learning and try new things to boost your brain-power.

Memory Boost Foods

Spinach                                 Radish                                              Kale                                        Broccoli                                            Cabbage green/red             Cauliflower                                      Chok Boy

Mackeral                                Halibut                                             Sardines                                Tuna

Flaxseed                                 Beans

Coffee                                     Dark Chocolate                              Cinnamon                               Tumeric

Strawberries                           Blueberries                                    Oranges                                   Raspberries                                   Plums                                      Cherries                                         Olive Oil                                   Cold Pressed Coconut Oil

SuperFoods For Brain

 Almonds                               Cashew Nuts                                  Walnuts                                 Dark Chocolates                              Apple                                      Avocado                                          Blueberries                            Coffee                                              Cinnamon                               Oregano                                        kale                                          Sweet potato                                  Turkey                                     Eggs                                                Salmon                                    Shirataki Noodles                          Green Tea

Love Your Body And Your Mind

How Working Out Works The Mind

  How To Get Started

adult, athlete, body

Start with whatever activity you enjoy, like walking, jogging, biking or swimming. There are other activities that you can do to. Ask in your Community where you can go or phone your gym. Things like Yoga or Tai Chi are good options too because they work your body and relax your mind.

As you age, it is also important to do toning and stretching. To get stronger and flexible you might try, Squats, Yoga                       Modified pushups with knee’s on the ground, Pilates, and Hand Weights.

Start with small, easy moves and do more as you are able to do when you want to increase your exercise.

From Health Group

Take Stock Of Your Body.

 

The Tests you need depend on things like your age, gender, family history, whether you smoke, or exercise.

Cervical Cancer                                                                                 Colon Cancer                                                                                   Breast Cancer                                                                                  Prostate Cancer                                                                              Osteoporosis

You may also be able to prevent these diseases from happening.  By taking steps to help you keep a Healthy Body and Mind. It Does Happen.

I had a lump in my breast that was undiagnosed by doing a Mammogram. I felt there was something wrong with my body still after having a Mammogram. I went back to the doctor who was really helpful. She went to talk to a Senior who advised her. To book me in for another appointment at a Specialist hospital for looking further into my complaint. I went for a thorough checkup on my breast. They first took me to a room where they took a Mammogram, they found nothing. Then took me to a room where I had an x-ray on my breasts, they found nothing wrong. I then was taken into a room with a bed and a machine called an x-ray scan. I could see everything on the Monitor that showed the inside of my breast. The Ph.D. left the room for about 5 to 10 minutes. Came back then proceeded to take shots of my breast, which I was really interested in the outcome, she told me that there was a lump, I asked her to show me where. She pointed her finger at the monitor and I saw a small white lump. After seeing this I knew they would want me to have an operation to take the lump out from spreading. I got the lump taken out a month later and the process of being healed took about 1 month and then I went to see the specialist at the hospital. The specialist said everything was looking fine. I asked her would it have grown bigger she said probably. I was so relieved that I listened to my body. I now have taken new steps to look after my Body and Mind to better my whole Wellbeing.

Any Questions Email me

maureenjtransformational@gmail.com

 

Exercise For Knee Joints-Knee Friendly

Warm-ups first

 Stretch your body

15-20 Wall pushups.

Followed by brisk 2 min pumping your arms.

1                             Straight Leg Raises

Lie on your back on the floor or another flat surface, bend one knee and place your foot flat on the floor. Keeping the other leg straight, raise it to the height of the opposite knee.

Repeat 10-15 for three sets

2                             Hamstring Curls

Lie flat on your stomach. Slowly bring your heels as close to your butt as you can, and hold that position for 10 seconds. Do three sets of fifteen. You can also do this exercise standing while you hold onto a chair and lift one leg at a time. When this becomes easy you can add ankle weights. Slowly increasing the weight from 1 to 3 to 5 pounds.

3                          Prone Straight Leg Raises

Lie on your stomach with your legs straight, Tighten the muscles in your bottom and the hamstring of one leg, and lift it towards the ceiling, hold 3-5 seconds lower, and repeat. Do 10 to 15 lifts towards the ceiling, and switch to other Leg. You can add ankle weights as you gain strength. you shouldn’t feel back pain.

4                          Wall Squats

Stand against a wall, your feet about shoulder width apart, slowly bend your knee’s and keep your back and pelvis against the wall, hold for 5-10 seconds, Don’t bend too deeply, if you feel pressure or discomfort in your knee’s change your position. Repeat the exercise and try to hold the sit position a few seconds longer each time.

5                               Calf Raises

Slowly raise the heels as high as you can, then lower. Do three sets of 10-15. When it becomes easy to lift one foot slightly off the floor, with all your weight on the other foot.

6                         Step Ups

Place one foot on a step bench, platform, or the lowest step on a staircase, or the lowest step on a staircase, keep your pelvis level, bend your knee and slowly lower the opposite foot to the floor. Then rise back up. Repeat 10-15 times. Then switch legs to easy. Use a higher step or touch your heel instead of your toe.

7                        Side Leg Raises

Lie on side with your legs stacked. Bend the bottom leg for support, straighten the top leg and raise it to 45 degrees, hold for 5 seconds lower and relax briefly, then repeat 10-15 times. Switch sides and start the same procedure. Want to try a different spin on the move? Point the toe of your upper leg slightly towards the floor as you raise it.

8                              Leg Presses

Do three sets of 10-15 reps.

Tips

These exercises should cause no pain in the muscles or joints. Before you start any Exercise routine Check with your Doctor first, or you can just do it anyway.  Start slowly and reap the benefits.

These Exercises are for any Age.