You spoke and we listened! We are constantly looking at ways to improve and add to our 5 stars rated Healthy Mummy App. It has ALL the tools you could ever need to help you smash through your health and weight loss goals.
And now we have added a NEW and exciting area to the Healthy Mummy App! Along with your Home screen for tracking your activity, calories, and water, your Fitness area with over 500 workout videos, your Food area with over 4500 healthy family-friendly recipes, we now have a WELLBEING area full of amazing content to guide and support you through your health journey.
What’s in the NEW Wellbeing area
Cooking with The Healthy Mummy
Need some inspiration for what to cook? Come straight here! This section will house over 50 cooking videos showcasing some of our best and most popular recipes. This is a fantastic resource for mums to see what exactly is involved and how easy our recipes are! Along with an array of different options for dinner, there will also be heaps of quick and easy snack videos.
Get a sneak peek of the Honey Soy Chicken Stir Fry
Let’s Talk
Shara Smith is a psychotherapist and a counselor, who has over 12 years of experience in the mental health, life coaching, and self-care sector. Shara will feature in a series of videos discussing some hot topic issues that can impact mums’ lives.
The initial expert videos will focus on:-
Anxiety
Motivation
Self Sabotage
Mum Guilt
Post Natal Depression
This area will be expanded to include other expert videos to supports mums’ mental health.
Podcasts
Here you will be able to access our incredible series of Healthy Mummy Gets Chatty Podcasts.
The podcasts cover all areas around mums’ health, well-being and weight loss. You’ll hear advice and discussion from Nutritionists, Doctors, Fitness Trainers and Mental Health Professionals, as well as real-life stories from mums in our community.
Get a sneak peek of the first episode where Healthy Mummy Founder Rhian Allen chats with Cheree Sheldon, our nutritionist behind the Healthy Mummy food and meal plans.
Healthy Mummy Smoothies
Get inspired to up your smoothie game with all of our incredible smoothie recipe videos! Be it a Mood-Boosting Smoothie or a Cellulite Reducing Smoothie, we have a smoothie to suit everyone!
Check out our Very Berry Tummy Smoothie Below!
Meditations
Getting the right mindset and looking after your mental health is an integral part of looking after your overall health. Mediation can be an amazing tool to help you do this, and a great way to destress and clear your mind.
In this section, you will find a series of different types of mind-clearing meditations offering a range of benefits including Stress Relief, Sleep, or feeling more Energised. Designed specifically for the busy mum, these meditations range in duration from as little as three minutes to deeper 20-minute meditation.
Self Care
We’re all about helping mums feel their best and achieving their goals – whether that’s losing the baby weight, toning up, getting active, keeping their mental health in check, and ensuring they set time aside to practice some Self Care. We want mums to feel good about themselves and look after themselves.
In our Self Care section, we will showcase some video content about our extensive SKIN care range and how mums are incorporating these products into their weekly routine.
Want access to our incredible Healthy Mummy App? Join the 28 Day Weight Loss Challenge!
If you are interested in kickstarting your weight loss and want to improve your energy – not to mention – improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out.
Our 28 Day Weight Loss Challenge includes:
28 days of at-home exercise routines (no gym needed) – with video instruction
Customizable and breastfeeding friendly meal plans (including a 7 day cleanse)
Time-efficient exercises for busy mums – under 30 mins
Challenge combines Pilates exercises with interval and circuit training (HIIT)
The study of aging is an exciting field of science and incorporates the latest research in molecular genetics, medicine, and nutrition.
When we look at a person who is elderly, we can distinguish some characteristics that can tell us that the person is old. It could be the white hair, the wrinkles, or the bent posture.
Scientifically it involves several characteristics:
Increased risk of dying Increased risk of disease Changes in tissues and organs. Decreased the ability of the body to respond to environmental stresses; such as changes in the temperature, diet, and infectious organisms.
The distinction between the changes of “normal aging” and the changes that result from chronic illnesses can be quite blurry.
The changes that result in normal aging may increase the risk of developing chronic illnesses.
Changes to the heart and blood vessels, for instance, will increase the risk of developing high blood pressure and suffering a heart attack.
On the other site, many chronic illnesses often speed up or exacerbate the aging process of an organ or tissue. Diabetes, for example, can speed up age-related changes in the heart and other organs.
What about the Aging Clock?
People have long thought about the idea that a person’s life is predetermined. Lately, scientists have shown that our DNA provides genetic signals that tell individual cells to stop dividing or die.
From the day we are born, our cells start to age. No one has discovered how we can stop our cells from aging. Even the cells of the healthiest person will eventually die.
Can we do anything to prevent our cells from killing themselves?
There is one scenario where these programs are turned off. It is called cancer. But of course, cancer brings its own threats to our longevity.
Some scientists believe that cancer cells arise when a cell has no longer the normal mechanism to eventually stop dividing and die.
This is important because many kinds of literature on aging will tell you that you must try to stop or reverse the aging process.
Not only are these goals unobtainable, but they could also cost you a lot of money and endanger your health. Instead, we should focus on healthy aging.
Can specific genes determine how long we live?
Genes play some role. People whose parents lived to be one hundred are more likely to live longer than those whose parents died at a younger age.
No one has discovered the gene that is responsible for our growing old. There is no single aging gene.
Rather, our best guess is that many genes are responsible for our growing old. However, how these genes work together remains a complete mystery.
The role of Evolution in Aging Darwin’s. The theory relates to the ability of an animal to reproduce and is based on survival of the fittest-individual organisms; that can survive and thrive will pass their genes on to the next generation.
Darwin showed those traits that allow an organism to reproduce more effectively will be “selected for”. However, the theory of evolution may not be related to longevity.
Natural selection enables the strongest mechanism to survive throughout their reproductive years. It does not necessarily work to improve how long the animal will live once it stops reproducing.
For example, the traits that allow a silverback gorilla to be more muscular will improve his chances of mating, but they will not make him live longer.
He points is, that there is no evolutionary selection pressure that would allow organisms to live beyond their reproductive years.
Therefore, the genetic factors that allow a fruit fly to live longer do not have to be the same as in other animals or in humans.
The Free Radical Theory of Aging Like car engines, our body needs fuel for energy, which comes from our food.
In the process of breaking down food into fuel, our cells generate molecules called oxidants or free radicals.
Free radicals are used by the cells for various functions.
However, if the number of free radicals is getting too high, it can cause damage to our cell’s DNA, proteins, and membranes.
Fortunately, our cells make a variety of enzymes that neutralize these oxidants, keeping the amount of damage to a minimum.
For these enzymes to work well, they need to partner with a cofactor. Cofactors include vitamins A, C, E, beta-carotene, and vitamin B family.
The free radical or oxidative stress theory of aging holds that the greater the amount of exposure to toxic substances; the greater the free radical damage to the cell.
At a certain point, the damage will make it harder for cells to multiply or even survive.
The theory holds that the better these enzymes work; the less free radical damage will occur and the longer a life the organism will live.
While free radicals are damaging, don’t forget that over the years your body takes a beating.
Like a set of tires that have been driven for eighty thousand miles; you will certainly see signs of wear and tear, regardless of how carefully you have driven.
With a decreased ability to repair damage and make new cells, your tissue and organs will accumulate the wear and tear of aging.
Give the Free Radical Theory a correct explanation of why people age?
The free radical theory of aging makes a lot of sense and has much research to support it.
Many books on aging highlight this experimental data to explain why you need to be eating specific antioxidant foods and taking specific antioxidant vitamins.
A few authors suggest that the research perfectly supports this theory.
Many good research studies don’t show a relationship between free radical damage and aging.
This is not to say that the free radical theory is without some merit but to show that the molecular mechanisms responsible for aging are infinitely complex.
It is, therefore, no surprise that human research studies involving people using antioxidant vitamins have failed to prove that they live longer.
There is no theory to explain why we age.
While science has given us some insights, no one theory can neatly and completely explain how and why people age.
Scientists have noted for years that many proteins in the body become damaged, causing them to work less efficiently.
In addition, scientists believe the weakening of the immune system also plays a role in the aging process.
As the immune system weakens, the body becomes more susceptible to a variety of cancers and illnesses.
Many scientists have noted dramatic changes in the levels of certain hormones with aging.
Ultimately, the aging process is complex, and we have much to learn. Don’t believe anyone who claims to have a simple answer.
You can’t stop the body from aging There is no way that we can stop the natural process of aging.
While you may be able to slow down the rate a bit, all our cells must eventually die or stop dividing.
As the cells die.
all tissues and organs in the body will get weaker. At a certain point, even the youthful Dick Clark stopped looking like America’s oldest teenager and started looking his age.
The important point here is that no matter how successful you are at slowing down the aging process. It is inevitable that at some point in the future you will look in the mirror; notice that you are staring at an old person.
There are differences between the elderly the term senior citizen is often used for all people over the age of sixty-five.
Other terms used for this large portion of the population are elderly, geriatrics, and older adults.
A sixty-seven-year-old man who still works and plays golf is quite different from a ninety-two-year-old woman who lives in a nursing home and is unable to take care of herself.
When discussing normal aging.
We need to always remember that the frail older adults who live in a nursing home; are often a whole generation older than the healthy elderly people we see play golf or tennis daily.
The medical literature refers to the former group by using the adjectives community-dwelling or healthy while referring to the latter as frail.
What does “frail” mean?
We all have a picture in our minds of what a frail person looks like. Although every reader may have a different image of what this means; when geriatricians think of a frail person as someone who is very far along in the aging process.
A college football player has strong bones that can withstand the impact of getting tackled hundreds of times, but we don’t see a ninety-five-year-old man playing football.
His bones may be so thinned out of osteoporosis that they will break if the person merely slips in the locker room.
Marathon runners have lungs and a heart that are strong enough for them to run the 26.2-mile distance. In contrast, our ninety-five-year-old will probably get out of breath walking up several flights of stairs.
Frailty should not be thought of as an all-or-nothing phenomenon. It is not like being pregnant. A woman is either pregnant or not pregnant.
There is no in-between. In contrast, can be a little frail or very frail. One ninety-year-old man may need some help fixing their ties, while others are sequestered day and night in bed at a nursing home.
People don’t wake up one day and become frail. This is usually a gradual process.
Why it is important to know about these changes.
The concept of frailty is important in understanding many of the problems that arise in geriatrics.
Often a family member will say something like. “My mother was doing so well until she came into the nursing home,” or “My father was doing so well until he got sick and came to the hospital”. “Doing well” may not be the best term to use in these conditions. “Barely getting by”, in many cases, is the more accurate description.
The person whose body is gradually deteriorating may not notice any difference until it goes below some threshold level. For the person who is “just getting by” the stress on the body from an acute illness may be too much.
How amazing does Lauren Kolstad look! The gorgeous mum has lost 27kgs by following the 28 Day Weight Loss Challenge.
And to celebrate her amazing wins, she took part in a photoshoot for The Healthy Mummy.
“I said goodbye to a sedentary lifestyle. I said hello to The Healthy Mummy! It is so flexible for my family, the recipes are amazing,” she says.
Lauren’s amazing weight loss transformation
With a combination of following a healthy eating plan as well as exercise, Lauren has managed to keep off the weight she has lost with the help of The Healthy Mummyoff and maintained her healthy life.
For most of her life, Lauren has been an emotional eater. “I am the definition of an emotional eater – you name it, I would eat because of it,” she says.
“For most of my life, the exercise or physical activity I was doing would counterbalance this aspect of my eating, but as I got older and especially after having my son, this was less and less the case.”
In fact, Lauren says she would hide behind humour and a smile but inside she would be frustrated, angry and bitter.
“Losing weight has not ‘fixed me’ but taking control of my lifestyle by making healthy changes, eating better and exercising regularly has” she says.
Lauren has a new found love for exercise
If you’re following our healthy eating and exercise plans, then you will know there are always ways to get around finding the time to exercise. And this is exactly what Lauren endeavoured to achieve.
She realised that with the 28 Day Weight Loss Challenge, the workout videos are created specifically for you to do in the comfort of your own home!
Lauren says she was always a sporty teenager – she was a national swimmer and played state basketball. She was never into running but always wanted to do a race. Trying to achieve this goal is part of what started her on her exercise journey.
“Before The Healthy Mummy, I always thought exercise was planned, an hour at a time, with equipment,” she says, “I never exercised at home (then again I rarely exercised at all!).”
“I couldn’t run more than a few metres without feeling like I was going to spew and pass out at the same time,” she reveals.
“I struggled to run around after my son. I couldn’t do things with him that I wanted to, like take him to the park.”
Lauren’s also changed her diet
Despite being sporty when she was younger, Lauren’s active lifestyle soon went south and she found herself gorging on junk food.
“Then I joined The Healthy Mummy app and found a fab, easy, busy mum suitable way to exercise and found my healthy!”
But the mum-of-two soon found herself getting fitter and faster and achieved her dream of finishing an entire triathlon! Lauren says she now LOVES to exercise at home.
“You can pretty much use whatever you have around you – kids! Kids toys. Home furniture. Squats holding your 25kg son and 14kg daughter.”
“Push-ups with added weight. Double plank with your son on top!” she explains.“The options are endless.”
Are you ready to join the 28 Day Weight Loss Challenge ?
If you are wanting to lose weight and improve your energy – not to mention – help improve your overall health and wellbeing – our 28 Day Weight Loss Challengeis an awesome program to check out.
Our 28 Day Weight Loss Challenge includes:
28 days of at home exercise routines (no gym needed) – with video instruction
Customisable and breastfeeding friendly meal plans (including 7 Day Cleanse)
Time-efficient exercises for busy mums – under 30 mins
Challenge combines Pilates exercises with interval and circuit training (HIIT)
Bodyweight exercise. Is the best place to begin when starting a physical fitness training program? This should be added to programs that otherwise neglect bodyweight exercise. And should be diversified with resistance training. For programs that use bodyweight exercise exclusively.
Some people love bodyweight exercise, and some people hate it. Similarly, some people think bodyweight exercise is valuable to a physical fitness training program, and others do not.
I believe that bodyweight exercise is not only the best method. To start a physical fitness training program. But I believe that it should remain an active part of any well-balanced physical training program.
Let us look at bodyweight exercise from three different perspectives. From the beginner just getting started. The experienced weightlifter that neglects bodyweight exercise, and from the bodyweight exercise only crowd.
Bodyweight Exercise for Beginners.
Most commercial gyms will prescribe an exercise regimen of strength training. Usually in the form of machines and cardiorespiratory endurance training. Normally in the form of stationary “cardio” equipment.
This is a generalization of course… but these two types of training. The predominant forms of physical training in most gyms, regardless of how they are put together.
Notice… bodyweight exercise is missing.
Answer me this… should a beginner with no prior experience with physical training. Start by jumping right into resistance training with free weights or machines. In other words, would they be better served by learning more; about the movement of their bodies by using bodyweight exercise?
For the beginner, bodyweight exercise is the logical place to start… Because most beginners are going from a state of complete inactivity to a state of activity.
The beginner has not even scraped the surface of what their body can perform without resistance… And should therefore strive to make improvements using bodyweight exercise first.
Once the beginner has made sufficient gains and reached an improved state. With the bodyweight exercise… then they can add resistance.
Bodyweight Exercise for The Experienced Weightlifter.
Many people with a great deal of experience and expertise in physical training. Completely neglect bodyweight exercise… or believe it to be ineffective.
They notoriously use all types of resistance training methods. While neglecting bodyweight exercise altogether.
I propose that the goal of any physical fitness training program. Is to improve performance that can be used to meet the challenges of sport, work, and life with excellence.
Many of those challenges will be met by the effective control and movement of your own body. And not the movement of other objects through space.
And what is the best way to train the improvement of body movement? Control of your own body… that’s right, bodyweight exercise.
Here is an example…
Many people that have trouble doing a push-up will focus on the bench press. With hopes of improving their push-up numbers… with limited results.
If you want to be able to do more push-ups… do more push-ups!
The point is this, the improvements you will see from physical training are specific. So, if you want to see improvements in a bodyweight movement, use bodyweight exercise to do so.
Bodyweight Exercise for The Bodyweight Only Crowd.
As you can already tell, I am a strong advocate of bodyweight exercise… but not exclusively.
There are various physical fitness training programs that use bodyweight exercise. Almost exclusively like Yoga or Pilates.
While I have no problem with these forms of training. I believe they can take you only so far on the road to physical fitness excellence.
We must remember… Yoga exercises are performed in conjunction with meditation and Pilates. Was originally developed as a form of rehabilitation for war veterans.
The point is this… bodyweight exercise-only programs will only take you so far. And then some form of resistance training must be applied to see further improvement.
The 15 Best Bodyweight Exercises to Ace Your Fitness.
Bodyweight exercises are a mass-favorite for their humungous benefits. For starters, they provide coordination, flexibility, stability, and endurance during a workout. Plus, you do not require any equipment to perform them. What is even better is that you can practice these workouts without having to hit the gym daily.
Explore the top 15 at-home bodyweight workouts with us to up your fitness game right away!
Bodyweight exercises are simple, effective, and bring instant results. They help boost energy levels and become fit instantly. That is why most fitness freaks like to start with these workouts every time. All you must do is hold your bodyweight to perform these exercises. Thus, the risk of injury is also minimal.
So, if you are a beginner and worrying about the workout, do not worry. Almost all these exercises suit you as well!
Squat
Stand with your feet parallel. You can also stand with the feet turned out 15 degrees from each other.
Start by bending on the hips and knees until your thighs are at least parallel to the floor.
Your heels should not rise from the ground.
Press through your heels to get back up.
This is the best beginner-level workout to perform at home.
Push-up
Get on all fours and place your hands slightly wider than your shoulder.
Straighten out your arms and legs.
Lower your body until your chest almost touches the floor.
Pause and then return up.
Repeat the workout.
Groaner’s
Begin in a press-up position.
Jump forward and make both legs return next to your hands.
Get back up to the start position.
Helps your lower body massively by pumping blood to almost all parts.
Skater hops
Start from the left and then jump to the right. Make sure you go as far as you can.
Get back on your right foot and try to resist touching the other.
Now, repeat the step to land on the other foot.
It is a hands-down at-home exercise.
Burpee
Start in a low squat position.
Now, kick your feet back to a push-up.
Complete one push-up and return your feet to a squat position.
Jump up as far as possible and move back into the push-up.
Extend your arms by your sides and stand tall. However, make sure your arms are perpendicular to the torso.
Now, make clockwise circles about 1 foot in diameter for around 20 to 30 seconds.
Now, reverse the movement.
Fortunately, it is the easiest of all to perform. So, all beginners can start with this one without thinking twice.
Frozen V-sit
Lie down on the ground with your arms and legs stretched out. Your hands and legs should be off the floor.
Start the workout by raising your torso at the same time as your legs come up to your feet.
Hold on to this position for around ten seconds.
If you have been craving those 6-pack abs, this is how to get it!
Step-up
Get a bench and put your right foot on the surface.
Make sure your right leg is straight.
Return to the start position.
Repeat by doing ten to twelve reps on each side.
This is another potential beginner-level workout.
Donkey Whips
Start on all fours and lift your right leg behind you.
Now, bring your right leg to the right side and then back to the middle.
Repeat on the other end.
Dips
Hold the dip bars with your palms and put your arms straight.
Now, lower until your elbows are on the right side. Make sure they do not flare out.
Get back up and repeat the workout.
Forward Lunges
Stand up. Make sure your feet are together.
Now, take a massive leap forward with your right foot. Bend your right leg until your front thigh is parallel to the floor. Your back knee should hardly contact the ground.
Now, push up through your back front heel and get back up.
Repeat on the other side.
Sit-ups
Lie on the ground and bend your knee.
Put your hands behind your head and tense your core when you lift your torso.
Lower yourself and get back up to the start position.
Repeat the workout for the best experience.
Fire hydrants
Begin the workout on all fours.
Now, raise your right leg to the side and keep your knee bent. Therefore, your knee should reach hip height.
Lower to begin and hover your knee above the floor.
Repeat on the other side.
Handstand wall walk
Get in a handstand position with your feet against the wall.
Move your hands forward and walk down the wall until you get to the bottom.
It is one fun exercise to perform at home.
Trunk rotations
Begin in a high plank and engage your core.
Your left knee should come underneath your body towards your right elbow by twisting your torso slightly.
Repeat the workout on alternative ends.
In Conclusion.
Bodyweight exercise is an important part of any well-balanced physical fitness training program.
However, If you are just getting started… bodyweight exercise is the perfect place to start.
If you have notoriously neglected bodyweight exercise in your training. Add it to improve the physical abilities you have been neglecting.
If you only use bodyweight exercise. Therefore, Diversify your fitness training program by adding some form of resistance training.
In this way, each group can optimize the use of bodyweight exercise.
In short, do not underestimate the importance of bodyweight exercise. Use bodyweight exercise effectively and in the right proportion to meet your goals, needs, abilities, and limitations and meet the challenges of sport, work, and life with excellence.
Frequently Asked Questions.
{1} How long does it take to show results?
People who practice the workout daily and follow a healthy diet can observe results within six months. However, you may start to notice changes by three months minimum.
{2} Can women do bodyweight workouts?
Of course! Both men and women can engage in developing strong muscles by performing this workout daily.
{3} Do I need a trainer for this?
Not really! A guided tutorial and the instructions we have listed above are enough for you.
Exercise is vital for any older adult who wants to remain healthy. Studies have shown that older adults who exercise regularly have better balance and a lower risk of falls.
They have better control of their blood sugar levels, better flexibility, a better quality of sleep, and fewer symptoms of depression.
They will also improve their muscle strength and have less arthritis pain on their hips and knees.
There are many books and articles encouraging Exercise for Older Adults.
It is easy to understand that exercise is good at any age, but to determine the right exercise program is not so easy, in fact, it can be difficult.
People have different body shapes, different medical issues, and different musculoskeletal problems.
That’s the reason it is not advisable to start an exercise program that is not adjusted to meet the specific needs of the individual older adult.
One must carefully choose a trainer when joining a gym or health club. Many athletic trainers are not trained to understand all the potential risks and dangers involved with training the elderly.
The elderly person needs someone who understands the subtle issues that come with aging muscles and ligaments.
The doctor may determine whether the person’s heart is able to tolerate the increased exertion associated with exercise.
It is generally recommended that people should try to exercise for thirty minutes at 75% to 80% of their maximum target heart rate.
The maximum heart rate is calculated using the simple formula 220 – your age in years. This formula doesn’t work well for many seniors.
For the older adult who has not exercised for years and wants to start exercising. It is recommended to set a goal of 60% – 65%, rather than 75 – 80%. For those who can’t exercise for the full 30 minutes, two 15-minute periods or three 10-minute periods may suffice.
Be careful before you buy any of those heart rate meters if you are on heart medications called beta-blockers; which can slow down their heart rate. Many pacemakers regulate how fast the heart can beat.
If you have an irregular heart rhythm problem called atrial fibrillation, you also must be careful.
So how hard should elderly people exert themselves? It proclaims that they should be able to talk comfortably while exercising.
Stretching.
With stretching exercises, you also must be careful, especially if you haven’t stretched for decades.
During that time your tendons (which attach muscles to bones) and ligaments (which attach bones together); have undergone a variety of degenerative changes and the water content decreases.
The water content of cartilage also decreases. As a result, most people become less flexible as they age.
Tendons and ligaments tend to tear easier and when they tear, the healing process is slower.
Don’t do just stretching exercises that you saw someone perform on TV or at the gym. Even a yoga or Pilates class that is not specifically layout for the untrained older adult can lead to injuries.
WEIGHT TRAINING.
There is some truth in the saying: “use it or lose it”. The truth is that many elderly folks don’t have much more than they can afford to lose.
This brings up the concept of the functional reserve, which refers to the amount of extra work that can be done by an organ or muscle when needed.
By the time some seniors reach their eighties or nineties, they have such a small functional reserve in their muscles that they can barely out of bed or walk.
Weight training would appear on the surface to make sense. Increasing muscle size and strength could help many seniors who have lost some of their size and strength over the years.
The truth is that older adults need to be careful before beginning a weight lifting program. Proper instruction with the correct weight and form is critical.
We cannot overemphasize the danger that a poorly designed weight training regimen poses to the joints, tendons, and ligaments of seniors.
Studies have shown that a carefully designed regimen may make seniors’ muscles a little bigger and stronger.
Any benefits gained have usually been lost once the study is over. Researches have not been able to show that weight-training exercises by themselves can decrease the level of disability among frail seniors.
Some recommendations for folks who have not exercised for decades.
Walking – it is very simple and very effective. Even 15 minutes twice a day can help improve one’s lung function and lowers the blood sugar levels in patients with diabetes.
For people who are out of shape, this a nice way to exercise without putting much stress on joints.
Pool exercises – you don’t have to do laps in the pool. Walking in the pool or simply moving your arms and legs as you stand in the shallow end of the pool is an excellent way to exercise.
Buoyancy provides support to joints during movement and even provides some resistance. Muhammad Ali used to do pool exercises to help him train for many of his fights.
It works very well for patients with arthritis of the hips and knees to exercise arthritic joints without putting much weight-bearing stress on the joints.
Stationary bicycle – when done at low speeds and low resistance this exercise can be of great benefit for patients with arthritic knees.
Tai chi – this Chinese martial art promotes balance and strengthening without putting much stress on the joints and ligaments.
Although it does not involve punching or kicking.
It is still considered a martial art. It has also been shown in several studies to improve balance and decrease the risk of falls in older adults.
However, older adults must be very careful. There are yoga classes that cater to clients who have medical challenges as well as older adults.
Look for a yoga instructor who has experience in adapting poses for individual needs.
Custom exercises – for patients who can no longer walk, there are even exercises that a physical therapist can design to be done in bed or in a chair.
Please Note.
It’s mention to start slowly with exercise. Once started, some folks get quite motivated and excited about their new exercise regimen.
The improvement in how they feel, and, in their exercise, performance helps to motivate them further.
As the number of exercise increases, we often see that many of them succumb to joints and ligament injuries. The point is that even if you think you can do more, it urges you not to do so.
Questions to ask your doctor:
Is it safe for me to exercise?
What type of exercise should I be doing?
Are there exercises I should avoid doing?
Is this Exercise for Older Adults?
A final tip; Exercise for Older Adults, Proceed with caution when starting an exercise program. Start easy and work your way up slowly.
With the process of aging, the body becomes more and more prone to damage. However, there are some natural ways that can help slow down aging. Some of them are:
Drinking plenty of water:
The human body consists mainly of water. The everyday activity uses up this precious resource.
So, it needs replenishment. Drinking plenty of water is the easiest way to do it. Hydrating the body with adequate water keeps the internal organs hydrated.
It helps to keep the body working in good conditions. The digestive system also runs in a healthy way. The skin looks vibrant as water flushes out the toxins.
Dropping of stress, No man is without stress. But you need to know the stress management technique. Then you will find your life worthy of living. The stressed mind damages the secretion of a hormone in the body.
Together with the consumption of ayurvedic remedies to slow down aging, you must reduce your mental pressure.
You can go for exercises or yoga in order to boost oxygen and the flow of blood to improve the level of energy.
The fruits and vegetables provide the human body with anti-oxidants to fight back the free radicals that are responsible for aging.
Eating healthy and right will provide you with tons of energy to do everyday activities in an energetic way.
Shilajit ES capsules: A great ayurvedic anti-aging remedy.
The capsule is outstanding for fighting back aging. Though aging is a natural process and it is to seize our life today or tomorrow.
But, ayurvedic remedies to slow down aging is a great way to do it. One of the best-selling products is Shilajit ES capsules that can delay the process of aging.
In addition, it can solve other issues also. These are poor vision, graying of hair, wrinkles, asthma, and anemia.
The ingredients that use to make the capsules, are all herbal and very much effective in slowing down aging.
How do Shilajit ES capsules work for you?
The supplement leads to the secretion of HGH and provides all the essential nutrients that boost the overall functions of the body.
The damaged cells have repaired which leads to a healthy physical, mental and sexual status.
Direction: Consume the capsules, for 4 to 6 months with exercises, meditations, and yoga’s to get faster results.
The use of the supplement is completely safe as it is free from any side effects. Continue till you get the best results.
Best Anti-Aging Pills for Men to Restore Youth Naturally.
by Richard Luis
The human body requires specified amounts of certain minerals and vitamins each day for the functioning of metabolic pathways; and for the proper functioning of body organs.
These days people are excessively busy and have no time to manage these requirements.
Moreover, poor digestion, uninformed intake of foods, and irregular living styles can lead to deficiencies in raising the risk of deficiency diseases.
Mineral digestion in the body is a complex process and requires a proper set of nutrients and complex bio-chemicals for digestion.
For example, Zinc deficiency cannot individually fulfill by taking supplements as the body requires zinc in a specification with copper i.e. The amount of zinc should be more than copper otherwise the body will suffer from the deficiency of zinc.
A very small dose of selenium is required by the human body, or the body will suffer from deficiency resulting in poor thyroids functions and fatigue.
People taking alcohol.
Certain birth control pills and suffering from metabolic disorders may also suffer from deficiency; due to poor absorption of minerals in the body resulting in poor endocrine functions and weakness.
Best anti-aging pills for men Shilajit ES capsules; is one of the products that help in providing the body with minerals and bio-chemicals to improve metabolism.
The natural product is believed to be the best anti-aging pill for men. As it is made up of minerals and bio-compounds that can be effectively absorbed into the body; and have a range of positive benefits on the human body.
Ayurvedic pills to restore youth such as shilajit are basically a tar-like substance that is formed from the crushed biomass resins.
It contains fulvic acid, humic acids, and dibenzo alpha pyrones which help in producing energy from the cells.
Laboratory study.
Mice show the natural extract helps in reducing the symptoms of fatigue.
The study conducted on the energy level depletion in mice. I.e. ATP expenditure showed the group that did not take the extract had energy depletion. Two times faster as compared to the group that took the extract.
The study on the extract showed the ayurvedic solution could promote the absorption of minerals into the cells. It can bring any nutrients to the cell level.
It can also help in driving oxygen and supporting antioxidant activities to get rid of free radicals.
The study on the extract shows the coenzyme Q10 level increases when it is taken with shilajit.
This is an important bio-compounds that can boost the energy level in the kidney cells, liver, and heart.
Conclusion.
Some of the best anti-aging pills for men contain Shilajit as it has several health benefits e.g. it can regulate insulin secretion and prevent age-related cell damage to the body.
Some of the most successful herbal pills to restore youth are made up of shilajit; collected from mountains and processed through proper ayurvedic stages. Also, ayurvedic remedies are well known to slow down aging.
If you have seen the latest on Netflix, The girl on the train, then you will agree that despite her loud acting, Parineeti Chopra is looking pretty sharp. Like many other actresses, she too has a history of being overweight. Parineeti Chopra is one of the many Bollywood actresses who lost pounds to become fit from fat.
Let’s see how Parineeti Chopra, cousin sister of famous Priyanka Chopra lost her pounds. Here is the inspiring story of
Parineeti Chopra; Fat To Fit
Parineeti says that she gains weight very easily and so maintaining the weight is really important. Before coming to Bollywood, she used to be fat and really heavy with 125 pounds of weight. So what’s in her diet and what workouts does she do to become slim?
Workouts
Below is a list of workouts that Parineeti prefers to do regularly. Other than the regular workouts she also does few interesting activities which make us fit as well.
Every day early in the morning she goes jogging.
Followed by it, she does meditate for some time.
Regularly she does few yoga exercises for about an hour.
To maintain weight and be fit always, she prefers cardio regularly.
Other than these regular exercises, she likes to swim and loves to runs on the treadmill.
She also takes dance classes.
Horse riding is also one of her interests. This really needs lots of energy. Horse riders always stay strong.
Diet
Parineeti is very conscious about her diet since she gains weight easily. It’s really important to her to be healthy and fit always.
An example of her diet is given below.
Breakfast:
She eats brown bread and butter with a glass of milk. She adds two egg whites and a glass of juice sometimes.
Lunch:
Brown rice, dal, roti are in her lunch. She also adds green salad and green leafy vegetables.
Dinner:
A normal and simple food with very little oil, a glass of milk, and a glass of chocolate shake is in her dinner. She always prefers dinner two hours before going to sleep.
Like Sonam, she doesn’t seem to have trainers and for diet, she seems to take simple and 3 meals a day only. She lost weight with exercise and diet. Nothing much to disclose about her weight loss story. She recently lost 8kgs n a month for another movie. Actors keep on changing their figures based on the demands of the role. Losing 8kgs in a month isn’t advisable but yet following a proper diet and daily workouts can do the job for you but slowly. Never try to lose weight all of a sudden in a short time period.
See how stunning she looks now!
Therefore, Let’s follow Parineeti Chopra and drop dress sizes 🙂 !
Don’t throw out those overly ripe bananas! While you might think they’re a lost cause, they are the perfect base to create a classic sweet treat that everyone loves: banana bread! Sure, you could make a smoothie or some creamy nice cream. We love those, too. However, it’s baking season and winter is the perfect time to crank up the oven and enjoy some warm comfort food. What better time to whip up some healthy banana bread?
Homemade banana bread is the ultimate baked good. It can double as a dessert or breakfast and pairs perfectly with a cup of coffee or hot tea. When made the right way, it can also serve up some major health benefits. According to Healthline, bananas are rich in fiber and antioxidants, while also being beneficial for digestion, weight loss and heart health. They contain several key nutrients, including potassium, vitamin B6, vitamin C, and manganese. You can also make healthy banana bread by using whole wheat flour and using maple syrup, honey and cinnamon instead of regular sugar.
There are many ways to make delicious and healthy banana bread. Check out three delicious and creative recipes below! From a fall-inspired Pumpkin Banana Bread to a crunchy almond variety, you’re sure to find a new favorite treat!
On Nutrisystem, Count As: 1 SmartCarb and 1 Extra
Pumpkin puree and pumpkin pie spice add a unique twist to classic banana bread. This delicious dessert is perfect for autumn. We add extra natural sweetness with unsweetened applesauce, maple syrup and, of course, two ripe bananas. A touch of cinnamon and a little vanilla extra add even more freshly baked flavor. We use a delightful combination of whole wheat pastry flour, eggs and nonfat plain Greek yogurt as the base of this bread. Try it out here! >
On Nutrisystem, Count As: 1 SmartCarb and 2 Extras
A beautiful sliced almond topping adds crunchy texture to this healthy recipe. Not a fan of almonds? You can easily swap in some chopped walnuts, pecans or cashews instead. We add even more delicious almond flavor with some almond extract and unsweetened almond milk, plus a touch of extra sweetness with honey and unsweetened applesauce. Whole wheat pastry flour, eggs and three ripe bananas hold it all together. Get the recipe here! >
On Nutrisystem, Count As: 1 SmartCarb and 1 Extra
We make classic banana bread gluten free by using a gluten free all-purpose flour. The other of the ingredients are pretty standard, including three ripe bananas, eggs, light butter, vanilla extract and cinnamon. We also add some extra sweetness with unsweetened applesauce. Get baking! >
Annoyingly, belly fat is harder to lose than any other area of fat.
And unfortunately banishing your mid section doesn’t happen over night. It’s down to the food you eat and the exercises you choose.
But the good news is, The Healthy Mummy is here to help you! We’ve gathered all of our helpful belly-busting information for you. Here’s how to tone your tummy…
6 things you can do to blast stubborn belly fat
1. Adopt a healthier diet and exercise plan
The good news is that the foods that you choose to eat DO affect your stomach area, and you can choose to eat foods that will help reduce bloating and inflammation rather than hinder it.
Hopefully, you’ve taken the first step to getting rid of tummy fat by taking part in the 28 Day Weight Loss Challenge.
Our weight loss plans involve very little processed foods, lots of lean proteins, plenty of fruit and veg, healthy snacks such as nuts and yoghurt, and our vitamin and mineral packed Healthy Mummy Smoothies.
The plan also includes regular exercise done in short bursts throughout the day (this is the HIIT training on your 28 Day Weight Loss Challenge).
Just by focusing on the 28 Day Weight Loss Challenge, you will be well on your way to a leaner stomach. But if you are impatient (anyone?) and want to give your body the best chance to get better results, there are some other ideas that you can also try.
2. Reduce alcohol
Alcohol, especially sweet fizzy based drinks and beer make it nearly impossible to lose stomach fat and puts extra stress on your liver to clear out the toxins.
This extra pressure on your liver can make it very hard to build muscle which is key to losing belly fat.
3. Try The Healthy Mummy Smoothie with Probiotics
The Healthy Mummy Tummy Smoothie is a complete meal replacement that contains a heap of amazing new ingredients including probiotics to help you lose weight, support your gut health and feel fuller for longer. As well as being loaded with probiotics to help balance the friendly bacteria in your digestive system, it’s also a great source of dietary fibre to help to relieve you of any toxic build-up. With ingredients such as carrot juice powder, fenugreek seek powder and pumpkin seed, it’s easy to see why it is going to be your secret weapon to fight belly fat!
4. Eat fibre
Increase the amount of fibre in your diet as this is a great way to improve digestion. Think fruit and veg as your first port of call, plus nuts, legumes and wholegrain bread.
5. Speed up your metabolism by taking fish oil
Taking fish oil tablets is another tool to speed up fat loss. Fish oil can positively influence metabolism, meaning that you’ll digest your food more quickly. It will activate enzymes in your body that are responsible for burning fat, which also means that your body burns fat more easily, and also helps to reduce insulin resistance.
Studies have shown that taking fish oil supplements in conjunction with doing regular aerobic exercise can help you to burn off up to 26% more calories per day and more body fat than if you didn’t take any fish oil supplements.
6. Making sure you have no food intolerances or allergies
Many people are living with food intolerances or allergies that negatively affect their digestion. As you are constantly exposed to the food that your body can’t handle well, it can cause inflammation and digestion issues. Result? Stomach bloating, fluid retention, nausea, and gas.
If you suspect an intolerance or allergy why not try cutting out that food for a couple of weeks and see if it makes a difference. You can also do blood tests or skin prick tests if you are unable to determine the source of the issue.
If you have issues with dairy or gluten you’ll be pleased to know that our Healthy Mummy Smoothies are gluten and dairy free.
Meanwhile, here are 9 foods to ditch to get rid of tummy fat
1. Cut back on dairy
Lactose intolerance can range from mild to severe, but either way, gas is usually a symptom. If you are feeling bloated, try limiting the amount of milk, cheese, yoghurt, and ice cream you eat, and see if that helps.
If it does, you don’t have to ditch dairy altogether. Drink lactose-free milk, or take Lactaid pills to help your body digest milk products.
2. Ditch the potato chips
Your favourite snacks may be giving you belly fat! Most chip brands are cooked in hydrogenated oils. This type of oil is called a trans-fat. Trans-fat is known to increase cholesterol, contribute to heart disease and increase weight.
Chips that don’t contain hydrogenated oil may have high amounts of fat from other oils they’re fried in. There are baked and low fat potato chips on the market that make better choices.
However, be aware of the calorie count. High calories still contribute to belly fat.
3. Try not to drink soft drinks
Soda is not only unhealthy for you, it increases belly fat. It has empty calories that add excess weight and also provides large amounts of sugars. This sugar comes in the form of fructose and other additives. Your body has a hard time burning this sugar off, especially in the mid-section.
You may think that diet soft drink are better, but they also contain artificial sweeteners that contribute to bad health. It’s best to drink pure water to lose your belly fat.
4. Avoid processed baked goods
So convenient, so tasty (if we’re being honest here), but so not worth it. Those pre-packaged mini muffins, doughnuts, and dessert cakes will add tons of calories and loads of unwanted sugar to your diet, plus they aren’t easy to digest.
These foods are bad on so many levels, because they are filled with high sugar content and preservatives for a longer shelf-life — they can literally sit there forever!
Sugar increases inflammation, which is not only bad for you but can also make you look puffy and bloated. Skip the wrapped stuff and grab fresh fruit for a sweet fix instead. For that, I suggest this healthy doughnut recipe!
5. Steer clear of fried foods
Deep fried chicken and french fries taste good, but they will not do your stomach any favour. Fast food, for example, is usually greasy and has very little vitamins and minerals or fibre.
Instead, it is loaded with sodium and trans-fat which manifests itself in your stomach. If you must have fast food, choose more healthy options from the menu.
6. Limit margarine
Choose a small amount of regular butter or soft spread over margarine when topping foods or baking!
Margarine is usually loaded with trans-fat and is found in plenty of pastries, crackers, snack foods, and even microwave popcorn, so limit intake to keep cholesterol levels in check.
7. White flour and rice
Try to cut back on the white carbs if you are truly determined to see your belly vanish. Trade your white bread, flour, rice, and pasta for whole grain products such as brown bread and rice.
White carbs have already been processed and are therefore digested rapidly by the body to be stored as fat.
8. Cereals
Cereals are not necessarily bad for you, but some people usually double the serving size which means more is eaten than the box actually recommends.
So if you find that your pants are getting a bit snug in the mornings, you might want to try weighing your cereal with a measuring cup before you start to gulp it down. Also choose a nut milk like almond-milk, and avoid the temptation to add sugar.
9. Refined sweeteners and sugar
Refined sugar helps to raise the insulin level in the body which promotes the storage of fat. It also affects the immune system and makes it harder to fight off germs and diseases.
With more than 3,500 delicious (and healthy) recipes, 350 exercises & 24/7 support – the 28 Day Weight Loss Challenge is designed (and proven) to help busy mums like you lose weight!
To learn more about our challenge OR to join – click here.
Next to Goop’s vaginal jade egg and a candle called “This Smells Like My Vagina,” a vibrator seems almost, well, old-fashioned.
But that did not stop fans of Gwyneth Paltrow’s often-mocked wellness company, Goop, from snapping up its new, double-sided wandvibrator, which looks like a candy-colored gelato cone.
In an interview Tuesday, Ms. Gwyneth Paltrow expressed disappointment at underestimating demand (the vibrator is sold out). After all, the pandemic has meant a lot of time indoors and alone, and a boom in sex toys.
And the Goop vibrator makes quite the pitch for battling boredom. With a massage ball on one side and a wand on the other — and eight pulsating patterns for each — that means 64 possible combinations (or a different daily sensation for two months of quarantine). At $95, it might even be called affordable, at least in comparison to the $15,000 gold dildo that Ms. Gwyneth Paltrow once recommended in a Goop newsletter.
“We have always been really interested in sexual wellness as a really important pillar of wellness,” Gwyneth Paltrow said.
Why a vibrator now?
For a lot of people — not for you and not for me — a vibrator is still considered a pretty racy thing. That has obviously changed a lot over the past decade. But still, people are triggered by sexual content or triggered by their own sexuality. Women are not taught a certain vernacular and how to express what they want. We’re not good at being vulnerable about our own sexuality.
I think as opposed to “Why a vibrator now?” it’s sort of, “How can we make a vibrator that helps continue to diminish the stigma around that stuff?”
Talk about its design.
So many vibrators look hypersexualized. They’re either really phallic or they look like something you would buy in a sex shop. I was really intrigued by the idea that this would be something that looked really pretty and cool, and that you could leave it on your nightstand without embarrassing yourself or somebody else. There’s something very self-possessed about that.
Explain?
I think we were just trying to do something … perhaps a little more intellectual.
Female sexual pleasure is less stigmatized. Is it a growing market?
You see it now with amazing new emerging female care products like the Honey Pot Company, or other consumer companies coming up around the vagina and the vulva. There are celebrities who’ve signed on to vibrator companies to help promote them. It’s wonderful that visible, strong, popular women are saying: “This is OK. This is not shameful and you are not shameful.”
Goop has definitely been a partner in forging that path and in creating a culture around female health, sexual health, and sexuality. That’s why we made a vagina candle. Let’s dispel all this stuff. Get your projections off me. Let me experience myself, my body, and my pleasure in my own way.
Have you tested the vibrator yourself?
I’ve never been asked that question before. I think you’ve made me blush. I’ll just leave it at that.
A little less personal: Any new hobbies during the pandemic?
I wouldn’t say that I developed new ones, but I’ve definitely recommitted or doubled down on some, like meditation. I do that every morning. Before, it was maybe once every couple of weeks, or maybe not at all. Also, I’m cooking all the time, like everybody else in the world.
You played Patient Zero in the movie “Contagion.” Did that prepare you for the pandemic?
I remember being on set and people saying, “This could really happen, and this will happen in our lifetime.”
Last February, way before face coverings became the norm, you posted a selfie on Instagram wearing a mask.
This is a familiar pattern in my life. I do something early, everyone is like, “What is she doing? She’s insane.” And then it’s adopted by the culture.
I had to take this trip to France when it was all kicking off. I wore it on the plane, but I didn’t wear it to the function that I was going to, and actually ended up getting Covid and coming home, and being one of the first people that I had heard of to have it.
Are you planning to take the vaccine?
I still have antibodies. I want everybody else who isn’t protected to go first.
That was stuff that happened a number of years ago when we were still a little company curating and buying third-party brands that were making claims around their products. We’ve come a really long way from being that small start-up. Even with the Yoni eggs. That was really around claims, but it didn’t involve the product. That egg is not dangerous. We still sell it.
