Increase your health, energy and lifespan with Rosemary Conley’s ‘Three wisdoms’ for keeping fit. Posted on November 23, 2018November 28, 2018 by Rosemary Conley We all have the opportunity to keep fit or to risk heart disease, high blood pressure, strokes, high cholesterol, Type 2 diabetes, and some cancers. Recent research also identifies good health as one way to help prevent dementia. Unquestionably, keeping fit can add years to our lives and help us enjoy living to the full. That’s why my ‘three wisdoms for keeping fit’ are so worth taking on board. And here they come. Wisdom One: Eat healthily I believe there’s more to watching what you eat than keeping your weight under control. A healthy diet also promotes good health. Try to reduce the artery-clogging impact of cholesterol with a diet low in fat and try to include more fibre–rich foods such as fruit and vegetables, porridge oats, lentils, beans and nuts. But go easy on the nuts if you’re trying to lose weight! Studies show a Mediterranean diet, rich in green leafy vegetables, oily fish and the occasional glass of red wine, can lower our chances of developing dementia by up to 40 per cent. Wisdom Two: Strengthen your bones Bones are a living organ and from around age 40 our bone mass gradually reduces unless we work hard to strengthen it. If we don’t, this can lead to osteoporosis – when our bones lose their density and when they can break more easily. The good news is we can do a lot to strengthening our bones and consequently protect our health. For example – Weight bearing exercise like brisk walking, jogging, dancing and aerobics, skipping or jumping on a small trampoline can significantly help boost our bone strength. However, if you have been diagnosed with osteoporosis, it is best to avoid activities where both feet are off the ground at the same time. To strengthen your bones it is really helpful to exercise with light weights or a latex resistance band. Exercise like swimming, cycling and rowing can reduce our levels of ‘bad’ cholesterol and increases our ‘good’ cholesterol. Calcium and vitamins D and K are important for bone health. Calcium is found in dairy products and the level does not reduce in low fat versions. Try to consume 450ml (3/4 pint) of milk every day. Green leafy vegetables and canned fish, particularly sardines are also rich sources of calcium. Try to eat one or two portions of oily fish each week for heart health too. For lots more on healthy eating ideas see my Stay Young Diet – that has lots of healthy recipes. Dealing with joints When we’re younger, our joints move easily because the synovial fluid that ‘oils’ them is plentiful. With age, that fluid can lessen and joint movement may become more difficult. In some cases the degeneration of the cartilage between joints can lead to significant pain when bone rubs against bone. So, what can we do to help prevent this happening? Lose weight – excess pounds puts enormous strain on joints. Exercise – Regular exercise can significantly strengthen our muscles and ligaments which hold our skeleton together. The gym, a fitness class, exercising to a fitness DVD or playing sport will all help maintain muscle strength and keep bones and joints fitter and stronger for longer. Eat wisely: Choosing a diet rich in calcium and vitamin D and K for the benefit of our joints and bones can make a big difference to our overall healt. Also, try to make sure you spend time in the sunshine to boost your vitamin D consumption. Omega 3 oils can help if you suffer from inflammation in the joints – eat foods rich in them or take a supplement. Litozin is the latest in nutritional supplements to help joints. You can find more in-depth ideas and advice on my web pages for AfterWorkNet at Health and Fitness – do pay me a visit. Rosemary Conley CBE DL What tip experience do you have to share on keeping healthy and fit? Please comment here or on our Facebook community Rosemary Conley CBE DL Rosemary has helped tens of thousands to achieve and maintain a healthy life, through her diet and exercise programmes. At 65, she took up skating for ITV’s ‘Dancing on Ice’ and still skates 7 years later.
The inside story: How our body changes with age – and how to fight back. Posted on August 14, 2018August 16, 2018 by Rosemary Conley Retirement isn’t the only thing that happens when you reach a certain age. Our body also undergoes some interesting – and not always helpful – changes too. And, as these changes impact our health and the length of time we’ll live, they are not to be ignored. First the bad news! As we age our skin gets looser and drier, muscles become smaller and weaker, the speed at which our body burns calories slows down so we more easily gain weight, hearing may fade, and eyesight becomes less sharp. On top of that, memory might fail us in a variety of ways. And sleep can become more elusive. This natural process can’t really be avoided, but there are ways to slow it down if we make lifestyle changes and adopt healthy habits. Even if we should have taken action sooner, it’s never too late to begin. Here are three ways to keep the impact of aging at bay and so make the most of your after-work years. 1. Fighting back through exercise When we were younger we were more physically active, even without thinking about it. Just keeping life and a family going gave your muscles a great workout without going near a gym. If we played sport, even better. However, age has changed all that. We are now less likely to have reasons to be physically active and maybe less able to be sporty. What can we do? Getting fitter through a regular activity – ideally one we enjoy – is the most effective, youth-giving, medicine we could ever have. Even just 15 to 20 minutes of activity each day helps stave off a multitude of health conditions as well as aches and pains, gives us more energy and makes our body and mind more efficient. And it will do wonder for our heart, the engine room of our body. There are so many ways to exercise: walking, cycling, swimming, jogging, dancing, fitness videos and classes. Many offer clubs especially for those no longer in the flush of youth and working out with others is proven to be good for us mentally. Even choosing to walk and not ride, and use stairs instead of the escalator or lift, can play its part. Every little helps! 2. Fighting back through weight loss: We may not be eating very differently in our retirement but our body now burns fewer calories and we are moving about less. That’s why putting on pounds is almost inevitable unless we take action. Indeed, right now you may be walking around carrying extra weight that’s the equivalent to a holiday suitcase. Lose it and you’ll feel years younger very quickly. You’ll also be healthier by taking pressure off your joints and vital organs – especially your heart. What can you do? There’s no shortage of weight-loss plans out there. Find a method that suits you as an individual but go for one from a reputable source – nothing gimmicky – and stick to it. Why not have a look at my The Stay Young Diet created especially for those beyond middle-age. Check it out on the AfterWorkNet website at The Stay Young Diet. This eating plan is distinctive because of the foods it’s based on – those rich in antioxidants which is key to fighting the ageing process. Antioxidants are found in those fruit and vegetables that are bright in colour and are bursting with life-enhancing vitamins and minerals. 3. Fighting back by being accountable There’s evidence to show those setting out to make lifestyle changes do better if someone else is watching out for them in some way. That’s a major key to the effectiveness of weight loss clubs – someone else will know how it is going. The thought of applause at weigh-in spurs you on. The reality of falling short is an encouragement not to say ‘just one more’! Being accountable doesn’t have to involve joining in with others. One way is just to tell one or more of those closest to you what you are going for. Even better is also to have a fitness or dieting buddy. Someone who’s as committed as you are to living healthier and longer. Go for it. Rosemary Conley CBE Rosemary has helped tens of thousands to achieve and maintain a healthy life, through her diet and exercise programmes. At 65, she took up skating for ITV’s ‘Dancing on Ice’ and still skates 6 years later. Have you found an approach to health and fitness that works for you? Do share it by commenting on this blot or by joining our Facebook group
