Whether it’s to live into your nineties, to have more fun with your kids, or to just feel better, everyone needs a reason to get fit. Here are ten perfectly good reasons to get started today.

1.    You’ll smile more.  Serotonin, the “happiness chemical,” naturally floods your body when you work out.  Not only will you feel stress melt away during exercise, your mood and mental clarity will continue to improve long after you’ve moved on to something else.

2.    You’ll be able to reach that itchy spot in the middle of your back. Flexibility is a big part of fitness, and you can see it improve rather quickly. You will be amazed what you can reach within one week of adding a new stretch to your workout.

3.    You can wear whatever you want. Toning up and eating right can eradicate the bloated feeling that seems to make your clothes fit funny. Even if you don’t have to go out and buy a new wardrobe (which you probably will), you’ll spend less time tugging and pulling at your clothes once you start to shed pounds.

4.    You can shake hands with anyone. A strong immune system can’t be bought or sold, but it can be gained through conditioning. Taking in the right nutrition and practicing daily exercise can make our bodies the disease fighting machines they were built to be. Even in the middle of flu season, you’ll have no reason to fear a handshake.
 
5.    No matter what is getting away, you’ll catch it. Ever chased after a small child or runaway dog? If you were left panting, you’ll be happy to know that even a small amount of regular cardio can keep you in better shape than most things on the run. More endurance, improved lung capacity, and increased strength are just a few perks.

6.    You can effortlessly make friends.  While being fit does not guarantee us social graces, studies suggest people who exercise tend to have more friends. This may be because people you meet at the gym (or jogging through the park, or in a dance class) have similar goals and therefore have something to talk about. Even if you’re not in the same place fitness-wise, everyone had to start somewhere and most people can relate to your journey.

7.    You’ll get places faster. The endorphins your body gets from exercise can bring you extra energy throughout the day. This means you’ll have no trouble picking up the pace, or getting where you need to be in record time.

8.    Everything will feel more comfortable. Extra weight can make everything hurt: knees, backs, shoulders, and feet are among the infamous places. Watch this pain dissolve over the weeks as you work through your fitness plan. Not only will you feel great about losing weight, your body will thank you for taking a load off.

9.    You’ll walk tall. Exercise and good nutrition lowers your chances for osteoporosis while improving your posture. If you’ve caught yourself slouching, many core exercises can help you correct this and keep you in good shape.

10.    You can feel less guilty. Knowing how to eat better by making good choices – not by depriving yourself – is a big part of fitness. You can enjoy lean hamburgers, smoothies, and desserts if you learn to make them right. Best of all, you can ditch the guilt associated with eating, and learn to love good, nutritious food.

 Photo courtesy of istockphoto / thinkstock

Step 1:  Build Muscle.

The increased calorie burn from building muscle helps you lose more fat than you would otherwise.  The more muscle you have, the higher your metabolism, even while you are sleeping!  All forms of exercise help build and sustain muscle, but targeted strength-training programs that include calisthenics, weight-lifting and resistance exercises target muscle building more fully. 

Every year after the age of thirty people began losing muscle mass.  This loss of muscle results in your body burning fewer calories year after year.  Through strength training and exercise you can keep your metabolism working at youthful levels and keep your body looking and feeling great too.

Step 2:  Add High Intensity Interval Training (HIIT).

Don’t be scared away by the words “high intensity.”  This trend in exercising has proven to be effective for weight loss. There are levels of HIIT for everyone.  HIIT consists of exercising vigorously for 20 to 30 seconds to raise your heart rate, then resting for 90 seconds.  You can do HIIT in the form of walking, running, biking or any exercise where you can perform intensely for up to 30 seconds, and then slow down to a restful pace for 90 seconds. To learn more about this type of exercise visit MaxT3.

Step 3:  Eat More Fiber. 

As soluble fiber moves through the digestive track it binds with fats, sugars and toxins and escorts them out the other end, preventing them from becoming absorbed by the body.  Soluble fiber also helps decrease your appetite and lower your cholesterol and blood sugar.  If you want to outsmart fat, concentrate on getting at least 38 grams of fiber per day for a man and at least 25-30 grams per day for a woman.

Good food sources of fiber include beans, peas, lentils, apples, citrus, oats and flaxseeds.  You can also supplement with fiber.  Natural, quality fiber supplements should be taken before you eat with 16 oz. of water.

Bonus Fat Busters!  Stress Reduction & Sleep

Chronic stress and sleep deprivation can cause cravings for simple carbs like sweets and processed flour.  These simple carbs elevate blood sugars and signal the body to store fat.  Stress hormones, triggered during stressful circumstances, also increase fat storage.

 Photo courtesy of George Doyle / Stockbyte / Thinkstock

Many people think, “As long as I exercise, I can eat whatever I want, and I won’t gain weight.”  Or they think, “As long as I exercise, I will lose weight without having to change my diet.”  Both thought processes are false.  Fitness and nutrition go hand in hand.  Exercise alone will not allow you to achieve the fit body you desire.  Healthy eating must be part of the equation. 

Eating healthy can sometimes be expensive.  Here are some guidelines for eating healthy, and even organic, without breaking the bank.

1. Simplify your diet.  Trade your multi-ingredient casseroles and side dishes for simple sides like fresh vegetables.  You might be surprised at how delicious fresh vegetables can be with added herbs or seasoning and steamed for just a few minutes. Broccoli with chopped garlic tossed in olive oil and baked with a little salt and pepper and lemon juice is a delicious example.  Not only will you nourish your body, you’ll also save money when you simplify.

2.  Look for coupons and sales.  Look in the newspaper, in in-store flyers, online and inside packaging for coupons. Shop for sales and buy produce in-season.

3. Plan ahead and buy in bulk. For longer-lasting items like eggs, oats, nuts, rice and seeds, you can buy in bulk, especially when on sale.  Some stores or markets offer a discount for buying in bulk.  Don’t hesitate to ask!  Store your nuts and seeds in the refrigerator to keep them fresh longer.

4.  Abandon the supermarket. The big chain supermarkets commonly have an aisle or two devoted to organics, but rarely will you find any deals there. Learn to shop around. Try local stores that buy from local producers or health food stores.  These stores usually have multiple organic vendors, and can provide a better discount to the customer.

5.  Buy from the farmers’ market.  Local food is usually more nutrient-rich because it’s fresher.  Food that is transported cross-country, or imported from other countries, is often harvested before it ripens; rendering it less nutrient-rich by the time it reaches your grocery store.  Look for the organics at the farmers’ market.  The local farmer can sell directly to you much cheaper than through the store where the middle man needs to make his dime too.  

6.  Join a CSA. Community Supported Agriculture (CSA) allows a group of individuals to pool their resources to support a local organic farm. People buy “shares” and are provided vegetables during an entire growing season. Sometimes the purchase of the share pays for the farmer’s work. Other times, you may be asked to volunteer a limited number of hours on the farm.

7.  Join a co-op or buying club.  Food co-ops are businesses owned by the customers or workers. Combining the buying power of all members, co-ops can buy the good stuff in bulk from the local farmer or distributor and save you money. Similarly, a buying club consists of individuals buying large amounts of food and sharing the bill.  Search online for co-ops and buying clubs in your area. 

8.  Start a garden. There’s no better way to ensure your food is free of toxic pesticides than by growing it yourself. If you have the time, it’s a relatively easy and relaxing hobby to start. You can save big bucks when you buy from seeds and put in all the work yourself.  Start with a small patch of easy-growing veggies like lettuce, cucumbers and tomatoes.

Photo courtesy of Eyecandy Images / Thinkstock

If you want to get fit, but are hesitant because you think it will be too difficult, you will love the 5 simple steps we put together for you.  Practice these easy steps daily, and you will begin to reflect fitness.

Remember, you will likely regret not developing a lifestyle of fitness, but you will never regret being fit.

1. Drink water.  Say goodbye to your lattes and diet sodas.  Would it surprise you to hear diet soda is linked to obesity? Artificial sweeteners stimulate the appetite and increase cravings for carbohydrates. When you feed your body empty food (like diet soda and sugar), it will continue to crave more in its search for proper nourishment.   Make a commitment to yourself to nourish your body with water. 

• Water helps flush toxins out of the body.
• Water strengthens your immune system.
• Water allows our vital organs like the heart, brain and lungs to function properly. 
• Lack of water leads to premature aging.
• Lack of water can lead to digestive problems, arthritis, back and neck pain, headaches, depression, high   blood pressure, high cholesterol, obesity, asthma and allergies, diabetes, insomnia and heart disease.
• Water is essential for good health and long life.

2. Participate in the MaxT3 Time Crunched Training Program.  It consists of 3 12-minute routines per week.  That’s 36 minutes per week.  I know you can find 36 minutes!  It was designed for use by Olympic and professional athletes or those trying to compete at the highest level, but it is fully adaptable for beginners.  If you choose to move beyond “beginner,” MaxT3 offers intermediate and advanced programs for you.

3. Stretch.  Stretching improves blood flow to your muscles, helping them receive nutrients and helping them eliminate waste byproducts.  This improved circulation can also make you feel more energy.  Stretching also helps relieve muscle tension usually caused by stress, allowing your body to relax.  Stretching can also improve your posture, balance and coordination.  With daily stretching, you can regain or maintain your youthful flexibility.  Everyone can learn to stretch, regardless of age or flexibility.  Just 30 seconds per muscle group is all you need. 

4. Remove the fatigue-inducing, nutrient-less food from your diet.  In other words, avoid refined carbs and sugar.  White flour is a good example of how a once nutritious food (whole wheat) is now stripped of its nutrients, and then made extremely popular in the form of sandwich bread, pasta, hamburger buns, dinner rolls, donuts, cakes, tortillas, etc.  Diet is a key component to fitness.

5. Don’t give up.  There’s a great motivational quote floating around on Facebook that reads:

 “Saying, ‘Oh, I’ve already ruined my good eating today, I’ll just eat crap’ is like saying, ‘Oh, I’ve already dropped my phone on the floor, I’ll just smash it ‘til it breaks.” 

Setbacks and pitfalls are normal.  We wouldn’t be human without them.  Just don’t let setbacks and pitfalls keep you from being the fit human you are meant to be.  Scientists believe humans are hard-wired to walk 12-miles a day.  Most people don’t even walk one.  Our body craves what it is meant to have, so give your body what it needs as often as you can.

Renegade Rows are a great full body core workout. This intense exercise can be adjusted for beginner and the advanced. In this video Dr. Fred Roberto of Maximized Living demonstrates with weights - choose weight that is appropriate

Back Strengthening Exercises

Note: If you have a back injury or condition or back pain, consult a physiotherapist who can advise you what exercises and how many repetitions of each exercise would be the safest and most beneficial for you.

Many people tend to overdo it when starting strengthening exercises for the back, resulting in back strain. Back pain caused by doing too much too soon sets one back even farther. But the ultimate goal is to be able to do the back strengthening exercises. Strengthening the back can't be rushed. It takes patience but it is well worth the effort.

How Often to do Strengthening Exercises:
Strengthening exercises (for the same muscle group) should not be done on consecutive days. Every second day or 3 times a week is fine, with a minimum of twice a week. The days off give your body a chance to recover. Strengthening exercises done daily can result in overuse injuries. This does not apply in every situation. Exceptions include exercises used for rehab.

Some gentle rehabilitation exercises may be done every day, in some cases more than once a day. When muscles are seriously deconditioned - perhaps from lack of use after an injury or an extremely sedentary lifestyle -  "rehab" exercises are often used when more difficult "regular" strength exercises would overload the muscles and cause injury. Gentle stretching exercises are also often done more than once per day. If you have back problems or if in doubt, consult a physical therapist.

How Many Repetitions and Sets:
When just starting strengthening exercises, begin with five repetitions (or less if your find the exercise difficult) of each exercise. If you can handle five repetitions without post exercise pain, then slowly add a couple of repetitions each week until you reach 10 - 15 repetitions. Your muscles should feel mildly fatigued by the of 10 - 15 reps. Although even one set of 10 - 15 reps is beneficial (the most benefit comes from the first set), to further increase endurance add a second set of 10 -15 repetitions after you can handle one set. In time, add a third set. Rest for about 30 - 60 seconds between sets. If the exercise involves holding your body in one position for the entire exercise (a static exercise), then 60 seconds is equivalent to one set.

Warning: Do not hold your breath! Holding your breath can cause a spike in blood pressure! Concentrate on breathing while exercising.

Warm-up before Back Exercises: Be sure to warm up before doing back exercises with five minutes of walking, or using an exercise bike or elliptical trainer, or even marching on the spot. Warm-up exercises prepare your back for strength exercises or stretching exercises by increasing circulation to the muscles.

*Tighten the Abs First. Simply contract the abs as if you are about to be hit in the stomach, which will also automatically tighten muscles in the lower back. Tightening the stomach will automatically pull it in slightly. Do not overdo the abdominal tensing. It should not be difficult. Do not hold your breath. This is what "tighten abs" in the following exercises refers to. Tightening the stomach, often referred to as abdominal bracing, stabilizes and protects the lower back more than drawing in the stomach. See Abdominal Bracing or Hollowing Page for more info.

CORE Strength Exercises

Birddog (Opposite Arm and Leg Extension): Strengthens muscles running down sides of spine, back of shoulders, hips and buttocks

*If you find the birddog exercise is too difficult, start with extending the leg only, and then extending the arm only and work up to extending both arm and opposite leg at the same time, which increases the challenge to the core and develops balance.

The Bridge: Strengthens several core muscle groups - buttocks, back, abs

Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Tighten abs. Raise buttocks off floor, keeping abs tight. Tighten buttocks. Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat five to fifteen times.

One-Leg Bridge:

To increase difficulty of the basic bridge, raise one leg off ground (squeeze buttocks firmly before you raise your leg). Hold for 5 seconds. Switch sides. Repeat five to fifteen times

 The Plank: Strengthening exercise for back, abs and neck (also strengthens arms and legs)

Lie on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Tighten abs. Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult (as it often is for beginners), balance on your knees instead of your toes.

Plank	Plank from knees

Remember to Breathe!

The Side Plank: Strengthens the obliques (side abdominal muscles)

Lie on right side. Place right elbow and forearm on floor. Tighten abs. Push up until shoulder is over elbow. Keep your body in a straight line  feet, knees, hips, shoulders, head aligned. Only forearm and side of right foot are on floor (feet are stacked). Hold position for 10 seconds. Relax. Repeat five times. Repeat on left side. If this exercise is too difficult, balance on stacked knees (bend knees and keep feet off floor) instead of feet.

Side Plank	Side Plank from knees

NOTE: The Plank and Side Plank are challenging exercises for beginners. Start with the easier version (balancing on knees). Beginners should also start with fewer repetitions to avoid muscle strain.

Alternating Leg and arm raises (Supermans): Strengthens back, lower back and glutes Lie on stomach, arms reached out past your head with palms and forehead on floor. Tighten abs. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 5 seconds and then switch sides. Repeat 5 - 10 times.

Note: Crunches are Optional if you do the Plank and the Side Plank exercises (shown above).

Basic Crunches: upper abdominal exercise

Lie on back, knees bent, feet flat on floor. Do not anchor feet. (Anchoring the feet or keeping the legs straight along the floor can strain the lower back). 
Head and back should be in neutral position. A rolled up towel may be placed under the natural curve of the lower back to provide extra support - the small of the back should be about an inch above the floor.
Place hands behind head with elbows pointing outward. Your hands are used to support your head (to avoid neck from tiring out before abs) but do not pull head forward.
Tighten abs. 
Raise your head and shoulders off the floor - three to six inches is enough. Look at the ceiling to help prevent tilting your head. Keep elbows back.
Exhale when raising your torso off the floor and inhale when lowering.
Do ten - fifteen repetitions.

When using your hands to help support your head, be very careful not to pull on your head or you could overstretch (strain) a neck muscle!

Don't start out doing too many crunches - the number of crunches performed should be increased slowly. Stop if you experience back or neck pain. Crunches also strengthen the neck but doing too many too soon can cause neck strain.

Move slowly when performing crunches - do not rely on momentum. Only the shoulders and head are lifted off floor. Lower and mid-back should remain on the floor in neutral position (slight curve in lower back). Pelvis should not move  do not arch your back.

Rotational Crunch: obliques exercise (sides of the abdomen)

Rotational crunch is a slight variation of the regular crunch shown above. The variation - the direction you raise your head and shoulders off floor is diagonal.
Lie on back, knees bent, feet flat on floor. Do not anchor feet.
Head and back should be in neutral position.
Place hands behind head with elbows pointing outward. Your hands are used to support your head but do not pull head forward.
Tighten abs. 
Rotate your body so that the weight rests on left shoulder. Raise your head and shoulders off the floor and raise your right shoulder higher than the left. Move slowly.
Exhale when raising your torso off the floor and inhale when lowering.
Do ten - fifteen repetitions.

Rotational Crunch	Variation of Rotational Crunch

Reverse Crunch: lower abdominal exercise
Lie flat on back, feet in the air. Bend knees 90 degrees. Place hands under buttocks for support and make sure your lower back remains flat on the floor. Tightening your lower abdomen, lift your buttocks a few inches off your hands. Hold for a moment and lower back down. Do 5 to 15 repetitions.

Straight Leg Lifts: lower abdominal exercise, also strengthens quads

Lie flat on back. Bend left knee at 90-degree angle, keeping foot flat on floor. Tighten abs. Keep the right leg straight and slowly lift foot about 10 inches off the floor. Hold for a count of 5. Do 5 to 15 repetitions. Switch sides and repeat

*Safety Tip for Leg lifts:
Lifting both legs at the same time causes excessive stress on your lower back so only lift one leg at a time; the opposite leg should be kept bent with foot on floor.

Alternating Kicks: strengthens lower abs

Lie flat on back, feet in the air. Bend knees to 90 degrees - thighs vertical and calves legs parallel to floor. Tighten abs.
Lower and straighten right leg toward the floor (as far as you can go without arching your back), while bringing the left knee toward your chest. Pause, Return to start and repeat with opposite side. Do 10 repetitions. 

- Easier variation of Alternating Kicks: Keep both knees bent to 90 degrees at all times.

Start in the same position - Lie flat on back, feet in the air. Bend knees to 90 degrees - thighs vertical and calves legs parallel to floor. Tighten abs.
Without changing the bend in your knees, lower right foot toward floor, as far as you can go without your back arching, then slowly return to start. Alternate between leg and right side. Do 10 repetitions. 

Backward Leg Swing: Gluteal exercise (The muscles of the buttocks help support the spine)

Stand, holding onto the back of a chair for support. Tighten abs. Swing leg back at a diagonal until you feel your buttocks tighten. Tense muscles as much as you can and swing leg back a couple more inches. Return leg to floor. Do 10 - 15 repetitions. Switch sides and repeat.

SQUATS

Squats strengthen muscles used in lifting with the legs (quads, hamstrings, buttocks), which reduces strain to the low back. Squats also activate the core muscles.

Squats are quite challenging for beginners. Only do a few repetitions to start. Beginners may wish to start with the chair squat or the wall squat. It is important that the knees do not go over the toes or go out to either side.

Basic Squat: Lower body exercise that targets quads & glutes, hamstrings, calves and the core.

Stand with feet hip-width apart, knees slightly bent. Toes should face forward or slightly outward if that is your natural stance. Arms can be at sides, or straight out in front to help with balance. Tighten abs. Keep back neutral (natural arch in lower back, shoulders down and close together). Look straight ahead, not at the ground. Slowly lower your body, moving buttocks down and backward, keeping your knees behind your toes, until your thighs are almost parallel to floor (bend less if it causes knee pain). Pause for 5 seconds. Squeeze the buttock as you return to start, pushing up with heels. Repeat 10 times

TIP: Use a mirror to check your form when learning a new exercise. When doing a squat, use a mirror to make sure your back is not rounding - alternatively, place an outstretched hand over the small of your back to make sure your lower back remains neutral (keeps its natural arch).

Chair Squat If you are new to the squat exercise and are having trouble keeping your knees behind your toes, try using a chair until you get the feel for the exercise. Sit on edge of chair with neutral posture, feet facing forward, knees over ankles. Lean forward, keeping natural arch in lower back. Push with heels to stand up. Do not stand all the way up. Sit back down. Repeat 10 times.

The Wall Squat: Strengthening exercise for quads and glutes. Stand with your back against a wall, heels about 18 inches from the wall, feet hip-width apart. Tighten abs. Slide slowly down the wall into a crouch with knees bent to about 90 degrees. If this is too difficult, bend knees to 45 degrees and gradually build up from there. Count to five and slide back up the wall. Repeat 5 -10 times.  Alternately, just hold the position for up to 30 - 60 seconds. Note: Adjust distance of heels from wall so that knees are lined up over ankles when knees are bent to 90 degrees. The wall squat does not challenge balance like the regular squat but may be preferred by those with knee problems or beginners who are having difficulty keeping the back neutral.

Stationary Lunge Quads, glutes, hamstrings, core

Lunges, like squats, are quite challenging for beginners. Only do a few repetitions to start. It is important that the knees do not go over the toes or wander out to either side. 

Stand upright with one foot forward and one foot back, with heel of back foot off floor. You many hold onto a fixed object (e.g. chair, table or countertop) for balance. Weight should be evenly distributed between front and back foot. Keep torso upright. Lower torso by bending both knees until the back knee is close to floor and front knee is lined up over front ankle. Do not let the front knee travel past the toes. The further the distance between the back and front leg, the more challenging the exercise will be (do not lower back knee as close to the floor if the legs are closer together as the back knee should not go past the toes). Do ten repetitions, switch sides and repeat.

Back Exercise Samples ^

Be sure to do the anti-slouching strengthening exercises on the Upper Back Posture Exercise Page.

Back Stretching Exercises

Note: If you have a back injury or condition or back pain, consult a physiotherapist who can advise you what exercises and how many repetitions of each exercise would be the safest and most beneficial for you.

How Often to do Stretching Exercises
Stretching exercises may be done daily but every second day is usually enough. Specific stretches are often recommended twice daily for those suffering from sciatica or other types of back pain or stiffness. A physician or physical therapist should be consulted if you are experiencing back pain, as the prescribed exercises will vary according to the cause of the pain.

How Long to Hold a Stretch
For stretching exercises, the total time stretching a muscle should generally be about 60 to 90 seconds. Holding a stretch for 30 seconds only requires 2 or 3 repetitions. Holding a stretch for 5 or 10 seconds of course requires more repetitions. The optimal amount of time to hold a stretch to achieve best results is not an exact science - even a single 10-second stretch may have some benefits, although a minimum of thirty seconds in total for stretching each muscle is generally recommended.

Note: You should feel a gentle stretch / tension on the muscles you are stretching. You should NOT feel pain.

Always warm up before stretching exercises. Five minutes of walking, or exercise bike, elliptical trainer, or even marching on the spot is enough. Not warming up before stretching leaves your back susceptible to injuries. Warm muscles are more flexible than cold muscles and are less likely to tear.

*Check with your physician before doing exercises that involve twisting or arching the back if you have a back condition.

Pelvic Tilt: lower back stretching exercise and abs strengthening exercise

Lie on back, knees bent, feet flat on floor. Take a deep breath. Exhale as you flatten the small of your back against the floor (or as close as you can get). Do not push feet into floor to assist with the move - use your abs. Hold for a count of five. Slowly relax. Repeat five - fifteen times. 
NOTE: Exhale as you pull your back toward the floor: inhale as you relax.

Pelvic Tilt

Basic Spinal Twist: lower back and glutes stretching exercise

Lie on back, arms stretched out to the sides. 
Bend knees and place feet flat on floor.
Slowly lower knees (keep feet and knees together) to floor to one side as close to the floor as is comfortable. 
Hold the stretch for 15-30 seconds. 
Repeat on opposite side

Basic Spinal Twist - Palms may face up or down

Variation: Increase stretch in hip by pushing down on top knee. Increase stretch in chest by increasing angle of outstretched arm.

Seated Spinal Twist (stretches back and glutes)

Sit on Floor, right outstretched in front of you on floor. Bend left knee and place left foot on floor on against the outside of the right knee. Place left hand on floor next to left Push against left leg with right arm and turn to right side.

Seated Spinal Twist - left side	Seated Spinal Twist right side - back view

Advanced Seated Spinal Twist

Start		Advanced Spinal Twist

If you are not feeling the stretch in the glutes in the above exercises, this exercise increases the stretch in the glutes.

The Cat: back stretching exercise Begin on all fours, hands directly under your shoulders and knees directly under your hips. Inhale as you drop tummy towards the floor and look up over your head. Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in. Move slowly back and forth between these two positions pausing on each pose. Repeat about 5 times.

The Cobra: abdominal and chest stretching exercise, increases lower back flexibility, strengthens arms and upper back

Lay flat on stomach, forehead to ground, with arms bent and palms down on the ground just below the shoulders. 
Push your hips into the ground.
Keep shoulders blades down and close together.
Push into your hands, as you slowly straighten your arms, raising your chest and arching your back. Only go as far as you can do without feeling discomfort in the lower back. Hips should remain on floor.
Hold for a count of 5 before slowly bringing the upper torso back down to the ground. Repeat about 5 times.Note: If this exercise is too difficult, place elbows and forearms on floor, elbows below shoulders.

Start Position	Cobra

Standing Side Stretch: targets obliques Stand tall, feet shoulder-width apart. Raise left arm overhead, palm facing right. Place right hand on hip for support. Right hand can also be placed against side of thigh. Reach left arm up and over to right, lean torso slightly to the right until you feel a gentle stretch in the right side. Hold stretch 30 seconds. Slowly return to start. Switch sides and repeat.

Wall Lower Back Stretch:

Stand up with your upper back and buttocks against a wall, with your heels about 3 or 4 inches away from wall. Very gently press the small of your back against the wall. Hold for 30 seconds.

Knee to Chest: lower back and buttocks stretch Lie on back, knees bent, feet flat on floor. Grasp left leg behind the knee/back of thigh and pull knee towards chest. (Right leg may be either bent with foot flat on floor or straight with leg on floor to simultaneously stretch front of right hip) Hold 30 seconds. Switch sides and repeat.

GLUTEALS/ PIRIFORMIS STRETCHES:

(Piriformis lies beneath gluteal muscles) you can pick one or two of the following glute stretches per exercise session.

Lying Piriformis/ Glute Stretch I Lie on back with legs in air, knees bent at 90 right angle. Cross left leg over right leg. Grasp the back of your right thigh and pull legs toward chest until you feel a stretch. Hold for 30 seconds. Switch sides and repeat.

Lying Piriformis / Glute Stretch II Lie on back with legs in air, knees bent at 90 right angle. Place left ankle just above right knee. Grasp the back of your right thigh and pull legs toward chest until you feel a stretch in the left glute. Hold for 30 seconds. Switch sides and repeat.

Lying Piriformis / Glute Stretch III Lie on back with knees bent. Lift left leg towards chest, keeping knee bent. Grasp lower left leg with both hands and pull leg toward the opposite shoulder. Hold for 30 seconds. Switch sides and repeat.

Seated Piriformis / Glute Stretch: Sit on chair Place your left ankle over your right leg, just above the knee. Bend forward slightly from the hips (do not round your back).  Hold for 30 seconds. Switch sides and repeat.

Standing Hamstring Stretch

HAMSTRING STRETCHES:

you can pick one or two of the following hamstring stretches per exercise session.

Standing Hamstring (back of thigh) Stretch:

Stand in front of chair or stool or any elevated surface. Place left leg on chair keeping leg straight Bend forward at the hip, keeping back straight. Hold stretch for 30 seconds. Switch sides and repeat

Hamstring Stretch:
Sitting on floor, extend right leg, place left foot against right knee. Lean forward (keeping back straight), reaching for foot until you feel a slight pull on you hamstring. Hold for 30 seconds. Switch sides and repeat.

Lying Hamstring Stretch:
Lying flat on back. Raise left leg up. Grab leg and pull up further until you feel a gentle pull in the hamstring. Hold for 30 seconds. Switch sides and repeat.

HIP FLEXOR STRETCHES

Shortened hip flexors and quadriceps can contribute to sway back (excessive arch of low back)

Kneeling Hip Flexor Stretch: Kneel on mat. Bend right leg and place right foot ahead of you on floor, knee lined up over ankle. Left leg (knee to toes) remains on floor behind you (place a cushion under the knee if mat does not provide enough cushioning). Keeping back upright, press pelvis forward slightly - until you feel a stretch in the front of the left hip. Do not extend knee beyond toes. Tighten left buttock and tuck the tailbone under to increase the stretch and or move your left knee further back. Remember to keep back upright. Hold stretch for 30 seconds. Switch sides and repeat.

Standing Hip Flexor Stretch: Stand, place one foot forward and one foot back. Lift back heel off the floor. Keeping torso upright, bend front knee and slowly lower your torso until you feel a stretch in the front of the hip of the back leg. Do not extend front knee beyond toes. Placing left foot back further or placing the left foot up on a step will increase the stretch.

Quadriceps (front of thigh) Stretch: Stand up. Bend your knee behind you, grab your ankle and gently pull your heel toward you buttocks until you feel a gentle pull on the front of your thigh. Hold for 30 seconds. Switch sides and repeat.

Inversion therapy has been around for a couple of thousand years. Your feet are securely supported as your body hangs upside down - and the spine is stretched by the weight of your body. For more information see Inversion Tables Page.

Back Exercise Samples ^

Be sure to do the anti-slouching stretching exercises shown on Upper Back Posture Exercise Page.

Balance Exercises

Stability Ball Exercises

*Also called the Swiss ball, exercise ball, balance ball

Stability ball exercises require constant adjustments of the core muscles to stabilize the spine (maintain firm neutral alignment of the spine) as you balance yourself on the unstable surface of the stability ball.

An exercise ball is inexpensive and adds variety to your workout. While the plank, side plank, bridge exercises (shown above done on the floor) can be done using an exercise ball to challenge balance; they can also be made more challenging by lifting one leg off the ground.

Pick an exercise ball where your legs are parallel to the floor when sitting on it. Exercise balls are over inflated balls. The softer the exercise ball, the easier it is to balance on it. The further the ball is from your body, the harder the exercise. When doing exercises using an exercise ball, keep the abdomen tight.

Note: Exercises done on a stability ball challenge balance but do not replace standing balance exercises

Sitting on the exercise ball:

Feet flat on floor with hips and knees bent at a 90-degree angle. Tighten abs. Keep back straight.

Raise and lower one heel at a time. 
Raise and lower one foot at a time a couple of inches off the floor as if marching. 
Raise and lower arm, alternating sides.
Raise and lower arm while lifting opposite heel off floor.

Lying on the exercise ball:

Lie with stomach over ball. Place hands flat on floor. Tighten your abdomen and keep your back straight.

Place hands flat on floor. Walk on hands away from ball until ball is under legs. Walk back to starting position.

Place hands flat on floor. Walk on hands away from ball until ball is under legs. Slowly raise and lower alternating arms.

Standing Balance Exercises

Most exercises improve balance somewhat - even walking, as you shift your center of gravity from one side to the other with each step.

One of the simplest ways to improve balance is standing on one leg (see below). Another is walking heel-to-toe in a straight line. Walking improves dynamic balance, while standing on one leg improves static balance.

One-Leg Stand

Stand on one foot for 30 -60 seconds (stand next to countertop or other stable surface in case you lose your balance). Do not lock knee. Tighten abs to help stabilize the spine. Keep spine neutral, pelvis should be level. Switch sides and repeat.
To increase difficulty, close eyes or raise heel off ground. Raising the heels of the ground also strengthens the lower leg muscles - strengthening the legs and hips improve the ability to balance while standing or walking.

Back Exercise Samples ^

I am always looking for motivating and exciting new exercises and exercise programs. Ease, accountability and the ability to track your workouts is a must if you want to stay consistent and make HUGE health changes. 

Nike Training Club is an amazing app and I highly recommend it;

My Favorite workouts are 'Drill Sergeant', 'Worth the Weight', and the 15 minute ones for back and arms.  Best of all you can workout anywhere, anytime as many of these workouts do not need weights.  Yes, I am using a program designed for women and loving it!

The Best Anti-Aging Therapy

Posted by: Dr. Mercola | September 30 2011 | 160,906 views

By Dr. Mercola

Have you ever thought you'd like to take up ballroom dancing, yoga, or cycling, but then thought twice because you're no longer in your 20s or 30s? It's time to put such notions right out of your head, as when it comes to exercise age is just a number -- and no "number" is too high to start getting active.

Your mind may actually be your biggest hurdle to staying fit and athletic well into your 80s and 90s, especially if you buy into the myth that you've got to spend your afternoons sitting in a rocking chair once you reach 75.

Nothing, and I mean nothing, could be further from the truth!

From Triathlons to Rodeos, Seniors Do it All

If you're looking for a bit of "exercise" inspiration, look no further than this uplifting article from Happy News. It explains that more and more people are achieving stunning physical accomplishments in their "golden" years. Most of you are probably familiar with Jack LaLanne, who was the picture of fitness well into his 90s, but he is but one example. Others include:

• Tao Porchon-Lynch, who is winning ballroom dance competitions and teaches at least 12 yoga classes a week at age 93.
• Lew Hollander, who became the second 80-year-old to complete the Ford Ironman World Championship, which consists of a 2.4-mile swim, a 112-mille bike ride and a 26.2-mile marathon
• Allan Johnson, who at age 80 still competes in rodeo competitions

Further, there are only four living people (and 16 in all history) who have earned a tenth-degree black belt, which is the highest rank in the martial art Judo. The fourth is not only the first woman to earn the title … she also did it at the age of 98. So if you're having any thoughts that you're "too old" to exercise, keep Sensei Keiko Fukuda (and the others listed above) in mind.

At age 98, she became the first woman to earn Judo's highest-degree black belt, and she still teaches the martial art three times a week!

Not everyone has to become a world-class athlete to stay in shape, of course. Many communities have senior baseball leagues, swim teams, and other group sports that you can take part in, or you can simply exercise regularly with a personal trainer or on your own. The key to keep in mind is that the more active you are, the healthier, more nimble and happier you'll be -- AND …

You are Never Too Old to Start Exercising

You are never too old to start exercising and my mother is an excellent example.

Exercise can be a part of your life no matter what your age, and, in fact, becomes only increasingly important as you get older. Two years ago, my mother fell down a flight of stairs and broke her shoulder and wrist. It took quite awhile for her to recover, and when she did she started an exercise program to regain strength, balance, and flexibility.

My mom didn't start working out until she was 74 and now, at the age of 77, she has gained significant improvements in strength, range of motion, balance, bone density and mental clarity. After a bit of apprehension at first, she now, as you can see on the video, loves her workouts and, I'm hoping, will inspire you to get active as well, no matter what your age.

Yes, You Can Exercise at ANY Age

There's an overwhelming amount of evidence confirming that physical exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. After reviewing 40 papers published between 2006 and 2010, researchers found that exercise reduces the risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise also slows down the rate of aging itself, providing perhaps the closest example of a real life fountain of youth as we will ever find.

Ideally, you will have made exercise a regular part of your life long before you reach your "golden" years … but if you haven't, there's no better time to start than the present.  Research has shown that regular exercise, even initiated late in life, offers profound health benefits. For instance:

• Even a small amount of exercise may protect the elderly from long-term memory loss and even help reverse some of the effects of aging.
• Women between the ages of 75 and 85, all of whom had reduced bone mass or full-blown osteoporosis, were able tolower their fall risk with strength training and agility activities.
• Moderate exercise among those aged 55-75 may cut the risk of developing metabolic syndrome, which increases heart disease and diabetes risk.
• Among those who started exercising at age 50 and continued for 10 years, the rate of premature death declined dramatically, similar to giving up smoking and mirroring the level as seen among people who had been working out their entire lives.
• Exercise significantly improved muscle endurance and physical capacity among heart failure patients with an average age of 76.

Further, the older you get, the faster your muscles atrophy if you're not regularly engaging in appropriate exercise, so the key to avoiding sarcopenia (age-related muscle loss) is to challenge your muscles with appropriately intense exercise. Age-related muscle loss affects about 10 percent of those over 60, with higher rates as age advances, but you can prevent this from occurring if you exercise.

For the Elderly Exercise Can, Quite Literally, Save Your Life

Exercise is a key to remaining steady on your feet as you get older, which is of incredible importance because not only are falls responsible for most fractures and traumatic brain injuries among the elderly, but those who fall can also develop an intense fear of falling again, which leads them to limit their activities and in turn increases their risk of falling even more.

So while it may seem like exercises to improve balance and strength are optional as you get older, they should really be viewed as a necessity -- like eating and sleeping -- as they can quite literally save your life. As you get older your muscle and bone mass decrease and the senses that guide your balance -- vision, touch, proprioception -- may all start to deteriorate, and this can make you unsteady on your feet.

By taking the time to do balance, strength and other exercises on a regular basis you can keep your sense of balance strong, and even restore what's already been lost.

In a study published last year, eight weeks of balance training reduced slips and improved the likelihood of recovery from slips among the elderly. Separate research, which noted that "altered balance is the greatest collaborator towards falls in the elderly," found balance training is effective in improving functional and static balance, mobility and falling frequency in elderly women with osteoporosis.

The ability to balance on one leg is also an important predictor of injury-causing falls, so if you know that you'd be shaky if you tried to stand on one foot, you're at an increased risk of being hurt in a fall and should start appropriate exercises immediately.

Making Exercise Safe and Effective

In the videos above you'll hear Darin mention safety a number of times. This is always an important aspect of exercise, but is of crucial importance if you're older and just beginning. Many elderly people forgo exercise altogether because of a fear of injury or pain, but what's important to remember is that proper exercise will ultimately reduce your risk of injury as well as help toimprove pain.

As Darin mentioned, if you're older it's best to get a workout buddy -- a personal trainer or someone who is experienced -- to help guide you through your routine, at least at first. You will want to start slowly and gradually increase intensity as you grow stronger, avoiding activities that aggravate or cause pain. While you need to use caution and avoid starting out too intensely, you do need to exercise at a level that is challenging to your body or the benefits will be lost.

Ideally your fitness program should be comprehensive, providing the necessary balance-training activities for stability while also improving your strength, flexibility, cardiovascular fitness and fat-burning capabilities with high-intensity "Peak" exercises. Just like strength training, you are never too old for anaerobic Peak exercises. The only difference is that the older you are the less your maximum heart rate will be, but you still work out with the same intensity.

During the 'peak exercises,' you raise your heart rate up to your anaerobic threshold for 20 to 30 seconds, followed by a 90-second recovery period. You repeat this cycle for a total of eight repetitions. For an in-depth explanation of my peak fitness regimen, please review this past article. Depending on your fitness level, you may need to perform Peak exercises while walking or riding a stationary bike.

As I mentioned earlier, regular exercise is essential to counteract muscle loss. However, it's important to realize that simply lifting weights will not necessarily result in gaining muscle mass. In order to effectively build muscle you also need to incorporate high-intensity exercises such as Peak 8 in addition to strength training.

An Exciting Exercise Option for Building Balance

You can certainly build an excellent exercise program using nothing more than free weights, resistance bands and items you have around your home, but there is one form of exercise you may also want to consider, which is performed on a vibrational machine called the Power Plate.

This multi-directional vibration machine has a number of benefits for your health beyond the cardiovascular and metabolic aspects commonly associated with exercise. For example, the vibrational action of the Power Plate can help improve the following:

The tri-directional movement promotes proprioception, which is just a medical term for sensing the relative position of neighboring parts of your body. Proprioception is an internal feedback mechanism crucial for balance, as your body constantly adjusts to uneven terrain as you walk.

The unique ability of the Power Plate to train and build your neurological system has huge implications for treating people with neurological problems as well as elderly individuals who are prone to falls because of instability. As the video below shows, you can re-train motor patterns and re-establish communication within your body as the Power Plate balances muscle groups, resulting in profound improvements in your overall balance.

Now's the Time to Take Control of Your Health

I'm very proud of my mom for taking control of her health and starting an exercise program in her 70s, and she is already experiencing the benefits. If you are older and currently weighing whether or not to start one of your own, please use your age as a reason to exercise, as opposed to an excuse not to.

If my mom can do it, there's a good chance you will be able to too.

If you don't have access to a personal trainer or experienced exerciser who can help guide you, many health clubs now offer fitness classes geared toward seniors, ranging from dance classes and water workouts to yoga and tai chi. The more active you are, and the wider the range of activities you do, the more mobile, independent and, likely, happy you will be as you get older.

One final tip -- make sure you engage in activities you enjoy. There was one common thread among the elderly athletes mentioned above, and that is, as Happy News reported:

" … they absolutely love the activities they've found to do. Even if some of it is a hard slog, the pleasure they get from it always outweighs the tedium."

Porchon-Lynch, the 93-year-old ballroom dancer and yoga teacher, expanded:

"Don't be scared to live. Don't procrastinate. There's very little time on this Earth and there's so much to do and so much beauty. ... There's nothing you can't do."

You can find even more fitness tips, videos and articles to help keep you in optimal health no matter what your age at Mercola Peak Fitness.