Swimming an Excellent Exercise for the Aging Health

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There are a many reasons why swimming and water-based exercise may be the best choice for aging seniors. Water based exercises are second only to walking in lowest rates for injuries. They are commonly used for physical therapy for those who are aging recovering from major surgery.

Water also provides more options for those who are lacking in general fitness or have a prior injury that makes land based activity difficult. Finally, water based activities work the entire body, serving as a form of both strength training even as aerobic training takes place in the aging.

Swimming utilizes nearly all major muscle groups simultaneously, imparting a total body work out. Because of the inherent resistance of the water, swimming develops both muscle strength and endurance, as well as helps flexibility. Aging individuals experience improved physical endurance when water activities are part of a regular exercise routine.

Because of the multitude of effects, swimming provides almost all of the aerobic benefits of running even as it yields many of the benefits of resistance training thrown in. Because aging swimmers don’t put the strain on connective tissues that running, aerobics and some weight-training regimens do, swimming is the kind of low-impact work out that is perfect for aging seniors seeking to regain or maintain their fitness.

Swimming is a sport especially gentle to those who are physically challenged. The buoyancy factor of water makes swimming the most injury-free exercise available. So it is specifically interesting to aging seniors, especially those with any type of joint issues. In water, a person’s body weight is reduced by 90% as compared to its weight on land. For example, a 220 pound man will weigh about 22 pounds if he is standing in chin deep water.

Exercises in water can also be done more often because of the low incidence of injuries among the aging and it is more effective for exercising the entire body as any movement in water 12 times greater resistance than movement in air. This make water exercise the best choice for most people

For the aging, water fitness is safe, fills the need for exercise, increases a body’s range of motion and is a low-impact exercise.


Cooking for Health, Which Oils Should You Choose

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Everyone knows the foods to eat that improve health, although how we cook the food can be just as important. With there being so many oils and butter products claiming to be the best, it can be quite difficult to know which ones to use and which ones to avoid.

1. Canola oil
Canola oil is a popular oil, with many physicians claiming that it has the ability to lower the risk of heart disease. The oil is low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition when compared to other oils.

You can use canola oil in sautéing, as a marinade and even in low temperature stir frying. It has a bland flavor, which makes it a great oil for foods that contain many spices. Unlike other oils, this one won’t interfere with the taste of your meal.

2. Olive oil
olive oil offers a very distinct flavor with plenty of heart healthy ingredients. The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduce risk of cancer. It’s also rich in antioxidants and has a very long storage life.

Even though it can be used in cooking, it’s the healthiest when uncooked, such as with a salad or dipping sauce. When you use it with cooking, you should heat it on low to medium temperatures, making sure to avoid high heat.

3. Butter
Butter is one food that has been around for many, many years. Butter tastes good, and offers sources of Vitamin A and other fat soluble vitamins such as E, K, and even D. Butter is also made from natural ingredients and not chemically or artificially processed.

You can use butter with cooking, baking, or even as a spread. You can also pair it with creamy sauces,
marinades, baked dishes, or even bread.

4. Margarine
Margarine was first introduced as an alternative to high fat butter. When it was first created however, it was loaded with trans fat, a substance that wenow know raises bad cholesterol.

As a cooking oil, margarine tastes good, it’s lower in fat than most oils and butter, and it’s quite easy to spread. It’s available in a variety of different products and a good source of vitamin E.

When it comes to cooking with oils, there are several at your disposal. There are many more than what is mentioned here, although the ones above are the most popular. Eating healthy involves cooking healthy food – which is where your cooking oil really takes center stage.


What to Do Now You are a Retiree

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Becoming a retiree is what most of us plan for, when we can retire and leave the working to the next generation . We never expect that once the kids are gone and the grandchildren have come that we would have trouble keeping ourselves busy. You may find that the house is too big and the novelty of getting up later has worn off. You now have things to deal with that were never issues before.

Simple chores may not be as easy as they once were before you became a retiree. Climbing a ladder or painting a room is not something we want to do anymore. So how should we decide to live the new life we have recently found ourselves living?

Maybe it’s time to consider moving to a smaller home now you are a retiree, a condo, an apartment or perhaps a retirement community. The choices available to retirees are never-ending. A smaller home or a condo may make life more convenient. You have less to keep clean, a laundry and bedroom on the same level. You may want to consider a new climate, perhaps one much warmer or closer to family members. Do you still want to maintain a backyard as a retiree? Maybe the days of mowing and planting your yard are behind you and you just want a place to sit and relax.

As a retiree another consideration may be transportation. Do you want to be close to public transportation or walk to shopping and medical appointment. These are all considerations that need to be considered.

Condominiums are a popular choice of for a lot of retirees. A maintenance free yard, outdoor space and a private home without all the usual trouble. Most condo have areas such as patios or balconies for planting flower and enjoying the outdoors. The consideration may be the additional fee for an association that cares for the common areas.

Apartments are another good choice for some retirees. The advantages are having the freedom of costly repairs and not having to worry when you travel. Perhaps you want to maintain several apartment in different location. One for relaxing and the other close to the family. Many retiree find that this arrangement give them flexibility with little worry.
Both of these options are good choice that retirees commonly choose. However giving up a home that you have lived in for many years may cause some stress. Your health may also be a consideration, in that case an assisted living center or retirement community may be a better choice. What ever you decide is not set in stone, since you are retired you now have the flexibility to change your mind. Try out a few of these options and see if they fit with your lifestyle. You may find that having less responsibility and more freedom are something you like. The choice is your take time and make the decisions after testing all the options.