An Easy Walk for 65% Less Fatigue

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That exercise gives us more energy comes as no surprise.

But the fact that easy walking is enough to increase energy levels by 20 % and decrease fatigue by 65 % came as a positive surprise to me.

I found a research covers that ordinary overworked people who do not find the time to exercise.

The research covered 36 volunteers. They did not exercise regularly and had reported persistent fatigue but did not have any medical conditions.
The volunteers were divided into three groups:

1. the moderate-intensity aerobic group who exercised 20 min 3 times a week for six weeks
2. the low-intensity aerobic group with the same schedule but at a lower intensity
3. the control group who did not exercise

To everyone’s surprise, the low-intensity group had a greater reduction (65%) in fatigue levels than the moderate-intensity group (49%).

A 20 min easy walk 3 times a week is something that everyone can fit into their schedule. So activate yourself but don’t over do it.

Weak Abs: Women’s Ageing Pitfall

From age 20 to 60 you lose 20% of your muscles mass…if you don’t fight it.
Weak muscles makes us age faster. Back and stomach muscles forms a corset around our bodies. Without them we get back ache and will sink into a bad posture.

This is a high risk zone for women. Pregnancies and our wide pelvis makes is more important for women to watch our abs and back muscles. On top of this many of us get heavier around the hips as we age, making lower abs even more vital.

The good news is that with just 3 months training you can lower your physical age with 10 years!

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Save and Quit the Gym

I actually joined one of the most expensive gyms in my area once thinking “if it is this expensive I’ll have to go”.

How do you think it turned out? I spent a horrible amount of money on 4 visits to the gym.

We have to exercise to stay healthy but many of us feel obligated to join a gym.

If you are like me, who just can’t find the time to go to there then stop wasting your money on expensive memberships.

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15 Years Younger in Just 15 min a Week

It is amazing how little you need to change your life!

If you increase your oxygen uptake with 20% you body becomes 15 years younger.

When I first read that I pictured myself for hour and hours in the running track. But if you give it all you’ve got you increase your oxygen uptake very fast.
Just 15 min a week has a significant effect on your lungs, heart and blood circulation.

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10 ways to get in shape with your kids

I have 3 young kids and I know what it’s like to try to combine taking care of them with taking care of myself. For some reason they always come before me. This leaves me very little time to, for example, exercise.

I thought a lot about what to do about my basically non-existing fitness schedule. And I’ve found that the best way to handle the problem to find fitness activities that I can do together with my children. This will help me get in shape and it will benefit them as well by:

• Keeping them active
• Showing them that exercise is an important part of life

Kids love to spend time with their parents. In our house it can be a pain to get the kids of the couch and away from their precious video games. But I found a couple of words that do magic and they are:
Anyone who wants to go out and jump on the trampoline with me?

It is not the trampoline itself that is so much fun, it is the fact that we do it together. And it’s a great and fun way to exercise. I love it.
Here are some ideas on activities that both you and your kids will benefit from:

1. You run and your kid bikes
2. Play soccer together in the garden
3. Put on some fun music and dance
4. Get a Nintendo Wii or use a dance pad and play active fun games together
5. Go to the swimming pool together once a week
6. Go to a parent-child class of eg gymnastics
7. Join them when the play at the playground
8. Get an exercise DVD and 2 balance balls (one for you and one for your child) and exercise while you kid plays with the ball
9. Get up the trampoline and have fun together
10. Do active family activities like roller skating, ice skating, bowling, cycling and skiing

Kids love to play, climb, run and use their bodies. Why do we as parents sit on the bench and just watch? Playing with your kids is not just a good way to exercise it is also a great opportunity to learn something new. So instead of thinking of it as you taking care of your children think of it as what it really is:

A great opportunity for you and your child to have fun and get exercise.

Easy Exercises To Improve Your Memory

Do you forget where you put your car keys?
Or maybe you’re like me; I forget people’s names.
Maybe you’re worried about getting dementia as you age.

Either way our mind needs to be challenged just like the rest of our bodies. Scientists have shown that exercising the brain can prevent dementia.

Neurobics, by professor Larry Katz, is brain exercise to help prevent mental aging. Neurobics challenges all our senses as well as the communication between the right and the left brain.

One thing I really like about neurobis that you do not need to set a lot of extra time aside. Nope, these exercises will not take a lot of time, just implement them in your daily routine.

Here are some exercises that fit right into your daily schedule:

• Listen to music and smell something unusual at the same time
• Choose a different route when you go to work our to the grocery store
• Do you grocery shopping at the farmers market instead of in your regular grocery store
• Take a shower and wash your hair with your eyes closed
• Take another seat at the breakfast table
• Get dressed with your eyes closed
• Feel the different textures of your clothes with your hands before you get dressed
• Brush your teeth with your other hand
• Use ear plug during dinner (something I highly recommend if you have more than 2 kids)
• Read to somebody
• Have sex
• Learn a foreign language or sign language
• Do sudoko or play chess
• Do diagonal exercises like yoga, juggle or walking with poles.
• Be socially active

Our brains need stimulation through our whole lives. If we don’t challenge our brains it stagnates, just like the rest of our bodies.

But it’s not only us 30+ers who need brain stimulation. Children have to learn a lot. Stimulation between the right and the left brain (like neurobics) can be helpful and improve their learning curve.

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