Walking Outdoors for Women over fifty

Walking outdoors offers so many benefits for women over fifty, promoting both physical and mental well-being.  

photo from Silver Sneakers

Physical Health:

1.  Cardiovascular Health: Walking is a low impact cardiovascular exercise that helps improve heart health by increasing circulation, reducing the risk of heart disease, and lowering blood pressure.  It strengthens the heart muscles and enhances the efficiency of oxygen utilization.

2.  Weight Management:  Maintaining a healthy weight becomes increasingly important as one ages.  Walking outdoors helps bun calories, and a consistent walking routine can contribute to weight management and prevent weight gain.

3.  Bone Density:  Women over fifty are at an increased risk of osteoporosis.  Weight bearing activities like walking stimulate bone growth, increase bone density, and reduce the risk of fractures.

4.  Joint Health:  Walking helps lubricate joints, reducing stiffness and improving flexibility.  It is a gentle way to keep joints moving without putting excessive strain on them.

 5.  Muscle Tone:  While walking primarily engages the lower body muscles, it also contributes to overall muscle tone.  It can help preserve muscle mass, which tends to decline with age, and improve overall body strength.   

Mental Well-being:

1. Stress Reduction:  Spending time outdoors and engaging in physical activity triggers the release of  endorphins, which are natural mood lifters.  Walking in natural settings, such as parks or trails, can have a calming effect, reducing stress and anxiety.

2.  Cognitive Function:  Walking has been linked to improved cognitive function and memory.  It encourages blood flow to the brain, promoting the growth of new neurons and potentially reducing the risk of cognitive decline.

3.  Enhanced Mood:  Exposure to natural light and fresh air during outdoor walks can significantly improve mood.  The combination of physical activity and nature can help alleviate symptoms of depression and boost overall emotional well being.

4.  Social Interaction:  Walking outdoors can be a social activity when done with friends, family, or in a group setting.  Maintaining social connections is crucial for mental health and can also make the walking experience more enjoyable. 

Walking does not require any special equipment.  Walking is a convenient form of exercise that can be easily incorporated into daily routines, making it accessible for women over fifty regardless of their fitness level.  Walking is gentle on the joints, so it is suitable for people with joint issues and arthritis. The best part of walking outdoors is being connected with nature.  Just looking up and seeing the blue sky and greenery around you or listening to the sounds of nature can give you a sense of peace and gratitude.  Enjoy the changing seasons!  Each season has its own beauty.  You are able to be immersed in the scenery as you are getting healthier.  And regular physical activity such as walking can improve the quality of your sleep.  To me that is a great plus.   Walking has the power to invigorate the body, rejuvenate the mind, and enhance the joy of life!   

P.S.  Ladies if for any reason you cannot get outdoors to walk there are plenty of indoor spaces that are great.  It may not be outside in nature but you are still getting in the steps and that is a good thing for so many reasons.  So the next time you go to Costco or the mall take advantage of the large open area and get in some steps! 

P.S.S.  Ladies I am not a doctor.  I am a Certified Personal Trainer with over 30 years of experience yet I am still learning. I know that walking is such a great form of exercise for so many reasons as I stated above,  but if you are new to exercising please check with a healthcare professional first.  Remember this is not a race.  Go at your own pace.  We are walking for our physical and mental well being!  Have fun!

Some tips from Silver Sneakers on fine tuning your walking form                                                             

WE LOVE SQUATS!

                                Rear Squat (look at all the muscle groups targeted!)

The single best exercises that you can do for your lower body are squats.  Squats are a compound exercise meaning multi-muscle and multi-joint.  Depending on which squat you do different muscle groups will be targeted either more or less.  When you do a squat you are using your own bodyweight as resistance so you do not have to use weights.  When you perfect your form you can add weights for added resistance if you want.  You can perform squats anywhere.  They are an extremely important  exercise.  
The muscle groups that are primarily targeted are the glutes, hips, quadriceps, hamstrings, calves.  You are isometrically working your core as well!  I think you can call a squat a "total body exercise!"   The squat is also great because it is time-saving.



p.s. as you are rising up from your squat press through your heels and when you are upright give your glutes an extra squeeze, but don't hyperextend your torso.  You want to be in neutral spine when you complete your squat!   

p.s.s. you can also bring your upper body into the exercise by simultaneously doing bicep curls, tricep kickbacks and shoulder exercises.  Don't do this until you have perfected your form.  And remember when you are lifting weights, no matter how heavy or light.....slow and controlled movements are the way to go!!!!!

  Plie or Sumo Squat (fitnessvolt.com)

p.s.s.s. always check with your doctor before starting this or any exercise program!

Curtsy Squats br.pinterest.com

                                                     Squats are the best if done properly! Always keep your knees behind                                                         your toes. 

            Do you love squats?

Strength Training

It is extremely important, especially the older we get, to do some form of Strength training.  Whether you use machines (my least favorite), resistance tubing and bands, free weights, or your own body weight, strength training is a must to maintain muscle and bone strength!   Having strong muscles and bones gives you the ability to perform Activiities of Daily Living with ease.   Activities of Daily Living include climbing stairs, getting in and out of a car, picking up groceries or a grandchild and to have strong footing to stop a fall!
The benefits of strength training are endless!  It will regulate your blood pressure, regulate your blood sugar, decrease depression and basically make you a healthier person.  Ladies, how did you do on your Bone Density Test?  If your results were not as good as you expected, don't worry, we can reverse those bad results.  Of course listen to your doctor, BUT I will tell you that starting a strength training program is the best thing that you can do to reverse those bad results!!!!!
Remember, always check with your doctor before starting any exercise program.

ps  I mentioned to listen to your doctor but I have to say that at this point in time I am extremely undecided on taking calcium supplements and the Boniva type drugs.  I do agree that taking a  Vitamin D  supplement is extremely important if you are deficient as well as getting an adequate supply of calcium in your diet.

Physical fitness is the first requisite of happiness.

"Physical fitness is the first requisite of happiness. Our interpretation of physical fitness is the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure."  quote by Joseph Pilates

"We retire too early and we die too young, our prime of life should be in the 70’s and old age should not come until we are almost 100." quote by Joseph Pilates

photo via way2medicare.blogspot.com

pss  I am not a doctor.  I am a certified personal trainer.  Always check with your doctor before starting any exercise program and before taking any supplements!  Advice given is my opinion based on my experience and what I have researched. 

Monday Move

six pack (much more visible on a man than a woman)
photo via skinnybulkup.com

Good morning everyone,

Let's talk about our abs......

Of course it is very important to strengthen all of the muscle groups of your body.  But it is extremely important to have a strong core.  If your core is not strong then your body will have a hard time working properly.  Your core is basically your trunk minus your arms and legs.  One of the most important muscle groups in your core is your abdominal muscles.  These include the rectus abdominus (six pack), transverse abdominis and the internal and external obliques.

I do not believe that you have to lie on the floor to effectively work your abs.  There is a very small range of motion that is necessary to work this group of muscles.  If you ARE doing a floor crunch there is no need to come all the way up off the floor.  You will be losing the contraction that is so necessary for your muscles to grow and tone.

Here is a simple ab exercise.
While standing do a pelvic tilt......bringing your belly button in towards your back. (as you are bringing your belly button in towards your back your pelvis will tilt up)
Hold that for ten seconds........YOU DID A CRUNCH!
Now do reps.....but at the top of each movement (when you are holding and squeezing) think about the muscles that you are working (there is a mind-muscle connection) and give an extra squeeze (recruits more muscle fibers....more effective) Do as many as you can with proper form ( which is extremely important)  Start with 25 if you can.  Rest for 30 seconds in between sets.  Do three sets!

You can do this abdominal exercise anywhere!

(I will post a pic as soon as I can get someone to take one of me doing this)

p.s.  working your abs or any muscle group will make them toned and strong but to see them you have to lose the fat that is hiding them from sight.  That,  of course,  means eating healthy. And we do have to add in some cardio!....But when you have strong and toned muscles your body becomes a more efficient fat-burning machine!!!!!!!

p.s.s.  there are so many different ab exercises.  Please email me with any questions @ eengel088@gmail.com.

p.s.s.s.  always check with your doctor before beginning any exercise program.

My New Year's Resolution

Welcome to 2012!  It really sounds crazy to me.  I can remember writing 1964, 1966, 1970 and 1972 (the year that I graduated high school.)  2012 just sounds crazy!  

Do you have a New Year's resolution?  Mine is to get in better shape.

  So below you can see the first three pics of my New Year's resolution.  They are "Rok" fitness.  An amazing gym that just opened in East Rockaway.  I just joined.  So excited about it!!!    I AM GOING TO DO THIS!  EAT BETTER, WORK OUT AND TRY SOMEHOW TO STRESS LESS ABOUT EVERYTHING!!!  

I will post more pics as I go to the gym.  "Rok" has so many great features.  And they offer various classes which I really look forward to.  

Wall squats

 Let's do some wall squats!  My nephew Garett is demonstrating and my nephew Jordan is working in the background.  Remember, even if you are at the office, please get up and stretch and do a wall squat!

 Use your legs to push your butt and back against the wall.  Pull your abs in.   And breathe!

Exercise is cumulative



Butt and Hamstring Press

 We all know how important it is to exercise.  I know that sometimes it is very hard to do.  Whether we don't have the time or are tired or just have no drive to do it.  Yes there is always an excuse not to exercise and I myself  have many.   But.....there are things that we can do during the day to compensate for when we can't exercise. 
 Exercise is cumulative.  At the end of the day it all adds up.  This means that you don't have to do an entire workout routine at a specific time.  There are no rules to when you have to work out.  All you have to do is a little here and a little there and it adds up!  For example if you are standing at the sink in the kitchen, you can do some butt exercises.  If you are standing by a wall, you can do some standing push-ups.  If you are just standing still, you can do a standing crunch (see post) or some squats.  You don't have to be holding weights to work your arms.  Remember, exercise is a mind-muscle connection.  If you think about the muscle group that you are working and really focus on it (tighten and squeeze) then you will build muscle with or without a weight!  Let's not think of it as exercise.  Let's incorporate it into our everyday routine.  Kind of like brushing our teeth.  We really don't want to do it but it makes us feel good and benefits our health.  How many little things can we do during the day to better our minds and bodies!





Step-Ups


1. Take the stairs whenever you can
2. Park a distance from your location so you can walk
3. Do squats while you are doing the dishes
4. Do sit-ups and stretch while you are watching television
5. Do sit-ups at your desk in the office (see post on sit-ups at your desk)
 
6. Find a wall and do a wall push-up
7. Sit in a chair and do leg extensions
8. Talking on the phone.....do a wall squat
9. March in place or from room to room 
10. Stand in front of a chair......start to sit down----then get up (works your butt) 
11. Always stand tall---shoulders back----abs pulled in (If you hold your abs in for 10 seconds it is considered 1 crunch!)



REAR SQUAT

 My dog Ted joined me for some of these exercises. 

Remember.....always bring your belly button towards your back

to support your back.  And squeeze the muscles that you are working.

If you think about the muscle than the exercise will be more effective.

We are women......we cannot bulk up at all from doing weight or resistance exercises, but we can make our skin taut and it will look so much better.  (No more saggy, baggy skin on our bodies)  Give it a try.........IT WORKS!!!!!!

p.s.  don't wear socks on uncarpeted floor....... too slippery



Wall Squats

Leg Extensions





Wall Push-ups



Just Duo It!

Ladies,
If finding the motivation to exercise is close to impossible then pairing up with a friend could be the answer!   With a friend besides you on the boardwalk or treadmill, workouts are more fun.  It is a perfect time to catch up!

And if you are one, like me, who tends to skip workouts, buddying up can be a sure fire way to stay with your fitness plan.

But first........

1. Find a good match.  Look for a partner who has a similar fitness level as you.  You don't want to work out with someone who is much more advanced than you or with someone who is not up to your level.  Also it is important that you have similar schedules.  What is best for both of you?  Mornings, afternoons or evenings?
2. Think outside the block.  Neighborhood walking buddies are great.  But, almost any type of exercise can be done as a duo.  There are many choices.  You can sign up for a fitness class together.  There are so many classes available from body toning to pilates , yoga , step, and the new soul cycle , etc.  Or you can play tennis, racquetball, lift weights (one of my favorites), use resistance tubing (another favorite)  or even try swimming.  
3. Share a mission.  Setting a goal together such as losing 10 pounds or training for a neighborhood race can add inspiration.
4. And remember always check with your doctor before starting any exercise program or increasing your level of activity.                                               

    some info taken from Healthy Mind, Healthy Body

    United Health Care Issue 1, 2011                                    

SoulCycle

Just when you thought there was not another way to reinvent exercise.......


SoulCycle is a combination of "Spin" and upper body exercises  

 

Strike A Pose.....I love Isometrics

Hi Ladies,
I think that Isometrics are a great addition to your workout.   I am starting to love it.  You need minimal or no equipment and I feel that it is fairly easy. You can practically do it anywhere, anytime throughout your busy day so if you can't get to do your regular workout Isometrics is the answer.   And it is extremely effective! The reason that it is so effective is that since you are making an isometric contraction you are recruiting so many more muscle fibers than if you were doing a regular repetition.  This might sound a little confusing and believe me I am still learning so much about it but it makes sense.  I will add a link so you can read a more detailed definiton of what an isometric contraction or exercise is.
  You can be sitting at your desk at work and perform an isometric exercise. Just tighten your abdominal muscles and hold.  While you are standing on line at the store contract your butt muscles and hold for ten seconds, release, then tighten again.  (I like to do little pulses when I am contracting  the muscles of the thigh and butt, I find this very effective.)  Lay on your bed and press your heels against each other. Hold for ten seconds, then release, and repeat. (great for inner thighs)
While I was sitting on the beach there was a small hard plastic table in front of me.  I put my feet on either side of the table and pressed against the table.  Great inner thigh exercise.
But remember, you must also do regular resistance exercises so you will be strong at all points in a complete range of motion.

Modified side plank

The Plank, great for abs and back

You can perform this with or without a stability ball

Work your arms and chest

                                                                  
Caution: Never hold your breath when you exercise, especially while doing an isometric contraction.  An isometric contraction can raise your blood pressure.  So people that have high blood pressure should definitely consult their physician before this type of work out or for that matter any type of exercise program.  Do not do Isometric exercises if you have any heart problems.
When you are using free weights, for example to work your biceps, you can do an isometric contraction, but you must perform that contraction at various points throughout the range of motion of a regular repetition.  If you do not perform the isometric contraction at the various points then you will not gain strength throughout the range of motion.  For this exercise then I would do a regular bicep curl.  It would take too long to do an isometric contraction for each point in a range of motion.
I think that isometric exercises are amazing for your lower body and abs!!!!

Click here to read the definition of Isometric Exercise.

Ladies, please leave a comment if you have any questions about working out.  If I can assist in any way please let me know!  Elyse Rose

Exercise with SPRI Resistance Tubing

Hi Ladies, these are some of the exercises that I do with SPRI Resistance Tubing!

Leg Extensions

Always hold your abdominal muscles tight (bring your bellybutton toward your back)

Think about the muscles that you are working - contract them, tighten them!!!

Outer Thigh Presses

(Sorry about this position but it is really effective!)

Works your abs too!!!!

Hamstring and Butt presses

Keep your body center and stable and slight bend in knee of supporting leg.

Always contract your abs (this supports your back)

Lunges

Use a weighted body bar for stability

(You can use anything that is stationary) Just don't let your knee go past your toes (try to keep your knee over your ankle)

SPRI Resistance Tubing come in different strengths (beginner, intermediate, and advanced)

Check out their site for info!

It's All About The Resistance!

Hi Ladies (and men this is for you too!)

I just received some exercise products from SPRI!  So excited to get them!  I would like to tell you about these products.  I received the "Xercuff" and "Lateral Resistor."   These products are known as  resistance tubing.  You do not need to work out with machines or heavy weights.  Resistance tubing is a great option!  Actually a better option then standard gym machines.  When you work out with resistance tubing it is a more natural movement then sitting on a machine..... you recruit more muscle fibers which change your body faster and more effectively!!!!  Another plus is that you can bring the products with you and workout whenever you have a free moment.  I have two "Xercuffs".  I keep one at home and one always with me for my clients and myself.  You can keep one at the office.  Grab a free moment and get in a few reps!!  You will not bulk up!!!  You will have long, toned, beautiful legs!!!  Resistance tubing is a great way to accomplish this!
 SPRI offers numerous resistance products.  They are convenient, easy to use and most of all they are extremely effective!  So great for a lower body work-out!!!
Visit SPRI here to view all of their great products!!!!

Lateral Resistor



Xercuff

Visit SPRI to see all of their great resistance tubing!

Pilates.....anyone?

Written By Wendy Joy

I have worked out my whole adult life.  I was always active as a child and I never had a weight problem.  I was never super skinny, but I had a lean athletic build and that was just fine with me.   There was less pressure on girls back then so for me what I weighed was never an issue.  When I got into my twenties I started to work out.  The truth is that I became really serious about staying fit when I became engaged to my husband,  I thought,  Wow this man that I love just asked me to spend the rest of my life with him.....I need to take care of myself in every way and give him the best me that I possibly can. I know that sounds corny but that's what I thought!  So I joined a gym and became a workout maniac.  I would leave work and after a one hour commute, run to the gym as if I were running to brush my teeth. I was young and it was easy.  No problem!
Then I gave birth to two beautiful boys and had gained  64 pounds with each pregnancy.  Besides the morning sickness and the discomfort I could care less about the weight as I knew it was a temporary situation!?!  After the birth of my first son at 27 years old, the weight came right off.  I waited the usual six weeks to work out and when I began my program again, it was easy.  I would take my son for long walks in the baby jogger, use a broken old bike that we had for years, and I was lucky enough to go to the local gym when I had someone I trusted to watch the baby.  I weight-trained twice a week and became so good at it that I won a contest at the gym.  It was simple and I couldn't understand why it would be any other way for anyone else.  Then at 30 years old I gave birth to my second son.  

  The second time around was not as easy for me,  but too bad.  I worked out harder for half the results but I got close enough to where I wanted to be.  I felt strong, healthy and lean....again......never skinny.  I loved my body and felt very comfortable in my skin.   It wasn't perfect, but I loved it.
 Through the years I did every kind of workout imaginable from kickboxing, (I loved that!) to weight training, to weight-training "super slow", to yoga, to ballet classes and of course the treadmill. All of these exercises were good to me, but for various reasons I would switch out of one after a few years and move to another.

As time went on and life happened I hit a bump in the road at a job I was working on and I got a bad case of double pneumonia and we moved twice.  So,  I just stopped working out.  At first it was weird and fun to have this extra free time to myself and not have to run home and shower at odd times of the day, or walk around looking like a mess (I sweat a lot when I work out).  I had been sick for a while before I got full blown pneumonia and I was weak for a long time after that so I had what I thought was a great excuse to not work out.   It was working just fine for me until it wasn't!  I started to get back pain in my lower back and my once tight abs were not so much anymore!!!  I remember looking at my abdomen in the mirror one day and thinking, it is no longer connected to my body.....it is on its own!  Still, I looked good enough so I was fine. My eating was always good so nothing was scaring me yet. But it should have been.   Little things started to fall apart here and there but the worst thing was that I was no longer feeling like myself.  There was a confidence and energy that I always had and it felt diminished in some way.   So I went to the doctor for my yearly physical. My doctor examined me and asked me a few questions and I told him what I was doing and how I was feeling.  He said you must start to work out again!!!  "What....why ?"  Look I'm still in good shape, I'm not falling apart that badly. I had only gained about 7 pounds.  My doctor was adamant that I had to get physical again and do it quickly.  It was time to get back in shape but what would I do???  I hated everything at this point and everyone needs to do something they love so they stick with it.  O.K.  I know I have to get back on the treadmill and do my cardio.  There's a small gym near my building and I figured I would go there.  I asked my doctor to tell me one thing to do...only one thing that I could focus on that would make me feel strong and healthy again and get me back into shape.  He said: "Pilates!"
 I had done pilates before and I hated it.  It was so easy and I did not even break a sweat (remember, I sweat a lot).  I did it about three times and figured it was just a waste of time.  Then my husband and I had dinner with friends and one of my friends could not believe I thought pilates was easy and said that I must have gone to the wrong place or had the wrong instructor.  I asked her so many questions about pilates during dinner.  I mean just go do it!!!  I used to just go and work out but now I had to get opinions and really think about it. For some reason I was scared.  O.K.  I had enough information and I was going to go to this pilates place right down the block from my apartment called "True Pilates".   Another friend (yes I kept talking about it) went there and loved it.  I was actually nervous!  That's okay!  But now I get why it's difficult to start or restart an exercise routine. It is not always so easy to make that first step.  So here I was calling the place on a Monday morning.  You would think I was finding the cure for something....but no, just making my first appointment at "True Pilates".  The owner said they had a cancellation and I could come in that same day at 10:00.  I was available. No excuse here.  So I went and proceeded to tell my instructor how completely out of shape I was.  I've gained weight, my lower back hurts, I used to be in great shape etc....I think he just plopped me onto the Cadillac (a piece of pilates equipment) mid sentence.  He was kind but strict and off I went.  It was a tough workout and I was sweating like a pig!  It was exciting, different and difficult all at once.  There were so many moves and so many things I had to remember. I got nervous again..."ill never remember all of this, I'm sorry Im going to be your worst client ever".  He assured me that I was doing just fine and I went back to focusing on the present.  I loved it!  I left that day with a big smile on my face like I had just conquered the world.  All I did was start exercising again.  I felt strong, confident and lean, (even though my weight was the same as when I got there an hour ago).  I was back!  I have been going there for over six months now and they tell me I am doing things that very few clients can do.  I'm standing on top of handles and doing splits with a big smile on my face.  It's fun and scary. A different kind of scary.  This is the scary where you are in the game actually doing something.  Not afraid to go in.  This is the best scary ever!  I am not saying that everyone should do pilates, even though I think they should, but do something that you love and if that gets old do something else that you love. Don't stop working out!  I never will again.  And my back pain....what back pain?

Joseph Pilates was a genius who was way ahead of his time. He was born in 1880 and was a very weak child who suffered from various illnesses. He was determined to become strong, healthy and physically fit. Mission accomplished. True Pilates East (there is also a True Pilates West), focuses on Joseph Pilates method. He and his wife Clara eventually handed it down to his protege' Ramona and her daughter Sari. This method works your whole body in a very safe and effective way.

 Through each exercise I am focusing on my core and my spine and my instructor makes sure every movement is done with precision. I've been to gyms before where the trainers are not focusing at all and I feel like I am paying someone to count. It is the complete opposite here. As he or she is making sure that I am doing each exercise correctly, I am continually being introduced to new and exciting moves. This constant introduction of something new, keeps me forever interested and appreciative. I find myself marveling at Joseph Pilates and his genius every time I am there. This man thought of everything and it never ceases to amaze me. There isn't any part of the body that is not stretched, and worked out, yet the motions are gentle and easy on the body. A body that I am now reconnected with.

When I am in the studio, I spend most of my time on two pieces of equipment called "The Cadillac" and "The reformer". When I saw them for the first time they looked like two different kind of beds with pulleys, springs, and straps everywhere! Now that I know what these strange pieces of equipment can do, I can't wait to get on them every week! Pilates can also be done on a mat (not so strange looking) and be just as effective. Again, you need the right instructor.

There are other forms of Pilates out there as the method has become very mainstream. Make sure you find an instructor and a studio that you trust. Most places offer one on one instruction as well as mat classes. Many gyms offer Pilates classes as well. True Pilates offers both.

Workout at Work

Hi Ladies......some of us ladies  over fifty still work,  as I do.  If we can grab a few minutes during the day at our desk we can workout very effectively!  Exercise is cumulative.  It doesn't have to all be done at one time.  So if we can get in an abdominal exercise in the morning and work our legs or arms in the afternoon it can add up to a great workout!  Let's give it a try!

Bicep curls

Hi Ladies,
This is my first short exercise video. Please bear with me. I am going to show you one exercise for your biceps (front of the arm). Before you work out always warm up for at least 5 minutes and then remember to stretch when you are finished. I gave some tips in the video. I'd like to add a few more.....please don't flick your wrists....hold them straight, also don't hold weights too tight but please not too loose (we don't need a broken toe!)......and don't use momentum (control the movement, don't swing your body and let other muscle groups take over. Remember the only joint moving is the elbow joint.) Don't hold your breath.....breathe! If you feel pain....STOP!.....consult your doctor. There are so many different ways to work your biceps. This is just one. Never weight train the same muscle groups on consecutive days. You need at least 24 hours for your muscles to heal before you can work them again. Hope that my little video is helpful.......Talk soon.....Elyse Rose

Exercise

Hi Ladies,
Exercise is very important. Not only does it help our bodies to look better but it also makes our bodies stronger. When we do strength training or resistance training our muscles take on beautiful shape which will tighten our skin. Resistance training will also strengthen our bones. This is so important because it will prevent or reverse osteoporosis. This means that our bones will resist fractures more. Besides strength training it is very important to do aerobics. This part of exercising will keep your heart healthy. I am going to post exercises that I feel as a 56 year old are safe yet challenging and effective. Always remember to check with your physician before starting any exercise program! It is not always easy to get motivated. I know! I work full time, I am a single parent. I HAVE A DOG!
 I feel the easiest way to start is by walking. It doesn't cost anything. And if you can walk with a friend then you are less likely to bail out! I have so much to say about exercise. I was a certified personal trainer so I love the subject, but I must admit I have slacked off a great deal so I have to start again too!!! Ladies let's start together!!!! Talk soon...Elyse Rose


"I gotta work out. I keep saying it all the time. I keep saying I gotta start working out. It's been about two months since I've worked out. And I just don't have the time. Which uh..is odd. Because I have the time to go out to dinner. And uh..and watch tv. And get a bone density test. And uh.. try to figure out what my phone number spells in words."
A funny quote by Ellen Degeneres