How seniors can use pilates for improved fitness and health — guest post by Melissa Cameron

It is no surprise that aging often brings on additional aches and pains. While you know that exercise is essential in fighting these concerns, going to a gym is not always a preferred option. In fact, many seniors can’t even stand the thought of joining a fitness club because if they did want to go workout, no one wants to listen to that loud obnoxious music blasting! It’s enough to drive you insane! So, where does that leave you? Sure, you probably go for your daily walk but you need some sort of strength training to increase bone density to reduce your risk of osteoporosis.

Pilates for Osteoporosis?

You may be surprised to learn how an exercise program that seems so simple can help with osteoporosis but it is proven to be one of the most effective things you can do for prevention. Osteoporosis occurs when your bones weaken, leaving you more susceptible to injuries. Pilates uses your body’s resistance which is all that you need to build muscle, reduce bone loss, improve posture and increase flexibility.

Getting Started

Pilates has a way of making you much more aware of the food choices that you make. If you want to eat healthy but maybe you’re just confused how or really don’t have the time to spend fussing over decisions, Medifast coupons codes can be used to get you on a healthy diet plan where you will be eating delicious food five to six times per day. This will also help feed your muscles so they are healthier and keep your metabolism revved up since it also tends to naturally slow with age.

You can do Pilates in your home using DVDs or Exercise TV however; it is recommended to go to a class, especially when you are starting out so a professional can help you learn correct technique. Proper alignment and breathing are essential components in Pilates.

Senior Pilates classes are available at nearly every studio and they are typically kept small so the instructor can really give a lot of personal attention and be available to help with balance until you are stronger. If you are uncomfortable in a class, Pilates studios offer private and semi-private sessions as well. Lastly, make a point to have a session on the Reformer from time to time to really lengthen and strengthen your body and focus on your core. When your abdominal muscles and back are strong, you reduce your risk for a long list of health concerns and you feel better.

About the Author

Melissa Cameron is 33, married and has 2 children. She loves digital photography and spending time with her family and has recently found a new passion in Pilates. Her mother came to her and asked, how does Nutrisystem weight loss plan work?”, because she knew Melissa was really happy with her results on the program so she enrolled in it as well. Melissa took her mother to her Pilates studio to see how she would enjoy it and her mother is now a huge fan and says she feels 20 years younger!

 

Book Review: “Nutrition At Your Fingertips”

By Elisa Zied

Review by Scott Keith

Phosphorus. Magnesium. Selenium. Manganese. Are these just vague terms to you? Do these remind you of that colorful Table of Periodic Elements poster from your high school science class? You’re probably guessing that these elements are important for good health. But how important are they?

Registered dietitian Elisa Zied makes sense of all the science in a marvelous introduction to nutrition: “Nutrition At Your Fingertips.” Zied, who is also a national spokesperson for the American Dietetic Association, has written a 405-page book that explains the function of carbohydrates, fats, proteins, vitamins and minerals. Her chapters include: Creating a Daily Meal Plan, Weight Management, Eat to Beat Disease and Healthy Food Shopping.

In an interview with Men and Health: It’s a Guy Thing, Zied recalls her childhood. “I grew up in a home with an overweight mom, who loved me to death, and didn’t want me to be overweight…even though she really wanted to protect me, she made me a little bit more aware than I should be about being overweight.” Zied admits she was overweight in high school. In college, “I really started to think about what I wanted out of my life. I felt a lot less pressure not being home anymore.” It was after high school that Zied was able to lose about 35 pounds…and keep it off.

Zied developed an interest in nutrition, which eventually led to her book. “I really became very interested in nutrition because I always wanted to be a psychologist and work with people who had eating issues and eating disorders, I think because I had some of those issues growing up.” Zied entered the Masters program in Clinical Nutrition at N.Y.U.

Zied’s easy-to-digest book walks you through the process of selecting more healthful foods. In chapter eight, Eat To Beat Disease, Zied explores cardiovascular disease, hypertension, diabetes, metabolic syndrome, cancer and osteoporosis. According to Zied, we’re moving from a plant-based diet to a diet more processed and refined. “Americans are eating tons of refined (not whole) grains. Whole grains can reduce heart disease risk, reduce the risk of stroke, promote healthy cholesterol levels…we need to eat more popcorn (home popped with a little canola oil), oatmeal, whole-grain cereal, high-fiber whole-grain bread, whole-wheat pasta, brown rice, wild rice,”says Zied. Bad eating habits contribute to serious conditions and diseases, including diabetes, obesity and high blood pressure.

If you’ve decided to start eating more healthful foods, enjoy the chapter on Healthy Food Shopping. You’ll learn how to interpret the “Nutrition Facts” label found on food products. Read about claims on food packages and get the skinny on fat replacers, sugar substitutes and dietary supplements. Zied offers an interesting rule of thumb when selecting products. While you may not see a nutrition label on healthful foods, such as loosely-bagged beans, fresh fruits and vegetables, Zied says, “when you’re buying foods that are processed and packaged, that have a label, it’s sort of a tip-off that this food might not be the most healthful. So it’s really important to get confirmation that something is healthful, and can fit into your overall diet, by looking at that nutrition facts panel and ingredient list.”

Nutrition is a subject that, traditionally, hasn’t been emphasized in medical school. According to Zied, “I believe nutrition is not a big area of concern in most medical schools. I think it’s very unfortunate, but the good thing is a lot of doctors have a lot of wonderful dietitians to work with, who can show them the way when it comes to food, fitness and nutrition.”

In the area of nutrition, “I think we are overindulging in all the things that sabotage us, the sugary beverages, fast food, sugary, fatty snacks. Most of us are getting way too many calories from those items,” says Zied, adding that we are skimping on healthy foods (fruits, vegetables, low-fat dairy foods, lean meats, beans) that can help us prevent disease and manage our weight. “People are overemphasizing the items that are heavily marketed and promoted in the media…..we’re seeing and we’re inundated 24/7 with advertisements, in some form or another, for high-calorie, high-sugar, high-fat fare,” says Zied. “When was the last time you saw a commercial promoting fruits and vegetables?”

Zied’s book shows how to nourish and take care of yourself. The bottom line for Zied’s readers: “They have to value themselves over the long term more than they value the food over the short term.”

405 pages, softcover, Alpha Books, $18,95, available at Amazon.com and all bookstores.

Visit Elisa Zied at www.elisazied.com