The Importance of a Healthy Diet

The Importance of a Healthy Diet and Lifestyle for Seniors

It’s no secret that if you want to live your best life, then you need to make sure to eat a healthy diet and find time for regular exercise. However, while following a healthy lifestyle is important at all stages of your life, it’s especially important to be mindful of your diet and fitness levels as you age. Seniors are especially vulnerable to age-related diseases, yet many still fail to meet their minimum nutritional and fitness requirements.

The fact is, poor diet has been linked to numerous serious health concerns, including cardiovascular disease (CVD), age-related macular degeneration (AMD), Type 2 Diabetes, cancer, and even Alzheimer’s disease. Without a doubt, a balanced diet and active lifestyle are absolutely essential for healthy aging.

What is a Healthy Diet?

The concept of “eating right” is surprisingly controversial. And, depending on who you ask, you may find yourself getting a wide variety of answers. While a healthy diet can take on many different shapes, most dieticians can agree that eating a diet full of whole foods (as close to their natural form as possible!) is ideal. Furthermore, you should avoid foods that are heavily processed, full of unhealthy fats, and have added sugars in them.

That means that if you want to enjoy a healthy diet, then you need to focus on foods like whole grains, lean protein, and — of course — plenty of fruits and vegetables. Getting enough of vitamins and minerals from food sources (and not supplements) can help you stay healthy, as well. By making sure you have a diet that’s balanced and nutritious, and maintaining a healthy weight, you can help make sure that you live a longer, happier life.

Healthy Diet = Focus on Foods with Lots of Vitamins and Nutrients

Not all foods are created equal. Some foods are better for you and, if you’re wanting to stay healthy, there are a few things that you should probably reach for more often. Certain foodstuffs have been associated with better health, and by eating them more frequently, you can possibly see improvements to your overall well-being. For instance, it’s been shown that a diet high in vitamin C, vitamin A, and vitamin E (in addition to zinc and copper), can help dramatically reduce your risk of developing AMD.

…diet rich in omega-3 fatty acids can help prevent cognitive decline

Furthermore, a diet rich in omega-3 fatty acids can help prevent cognitive decline as you age and can help improve your memory. Research has indicated that your diet can affect your risk of developing cancer, and focusing on getting enough selenium, vitamin B-12 and vitamin D, folic acid, and certain antioxidants can be beneficial. Conversely, avoiding excess sugar, red meat, and refined carbohydrates can also help you avoid cancer.

A Focus on Exercise

Of course, eating a healthy diet is only one piece of the puzzle. If you want to be healthy, you also need to incorporate regular exercise into your lifestyle. This doesn’t mean that you need to immediately rush out and start training for a marathon. And while there’s certainly a time and place for strenuous exercise (with the approval of your healthcare provider), even gentle exercise can be remarkably beneficial. Even something like walking can be incredibly good for you, while also minimizing your risk of injury.

Not only can regular exercise help you maintain a healthy weight, but it can also help you avoid the so-called diseases of aging. Studies have shown that regular exercise can help you ward off Alzheimer’s disease, various types of cancer, diabetes, and CVD. Even better, a mere half hour of exercise per day can help you stay fit and healthy! That’s just 150 minutes per week. And less time then you spend eating every day.

Start Now!

If you’re wanting to start eating better and exercising, there’s no time like the present to begin. As a senior, you face unique challenges in eating a balanced diet, as it’s natural for your appetite to decline as you grow older. However, if you make a conscious effort to select more nutritious foods, you can avoid the complications that can arise from a poor diet.

Wanting to avoid certain foods due to a lack of flavor is fairly common as we age. But, it’s still no excuse for resorting to an unhealthy diet. If you’re struggling to eat a nutritionally balanced diet, there are many ways you can help stimulate your appetite. While reduced taste can make foods seem less palatable, adding flavorful spices and seasonings (but avoiding excess salt) can make these foods more appetizing to you.

While fresh produce can certainly be more expensive than their processed counterparts, choosing in-season fruits and vegetables can help lower your grocery bill. Programs like Meals on Wheels can also help bridge the nutritional gap, too. Finally, a gentle exercise regimen can be a great start in helping you stay fit and healthy as you age.

The Final Word on Healthy Aging

There are numerous different factors that can affect your health as you age. And some of these (such as genetics) may be out of your control. That said, there are some things that you can control, such as what you eat and your level of fitness. Make sure you’re giving your body everything it needs to help you enjoy your golden years. You can do this by consuming a diet that is balanced and nutritious. And don’t forget to get plenty of exercise each week.

It’s understandable to feel a little bit daunted about overhauling your diet and lifestyle. So, be sure to be compassionate toward yourself. However, by making these vital changes today, you can help make sure that you live a long and healthy life — free from disease and illness — tomorrow.

Author’s Bio:

Author Bio: Karyl Trejo is a medical content writer with a degree in Psychology–who also works as a licensed optician. When Karyl isn’t drafting medical research articles on topics such as wound care, health and wellness, and diet, she can be found working on her science-fiction novels.

Thank you to Karyl for her informative contribution to our overall understanding of how good nutrition affects our well-being. And thank you for spending time with us today. Wishing you the best of health!

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How Mindfulness Protects You

How Mindfulness Protects You as You Get Older – Infographic

We hear a lot about mindfulness in today’s modern world. We are living amongst a plethora of devices like smartphones, laptops, tablets. It seems like we’re always connected through various social media platforms even when we’re on the move! And as we grow older, connections become more and more important and this modern technology can facilitate that. However, the issue with this constant connectivity is that it can be difficult to switch off. The infographic below will help explain how mindfulness protects us as we get older.

Mindfulness is a skill

Mindfulness is a skill that sometimes requires us to really work at it in order to become “good” at it. Being connected to one’s inner thoughts can have excellent benefits. One of the best is that it allows us to be more in tune with ourselves and to live in the moment.

Be Conscious of Your Mindfulness

As we grow older, being active is also as important as being conscious of our mindfulness. Being active and out and about not only helps our bodies in terms of health but it also brings our world in tune with everything we do. Going for a swift walk can be done in conjunction with mindfulness. It is a great way for us to take time to look around, live in the moment and experience comprehensive gratitude for the world around us. As they say, time to “smell the roses”.

The professionals from Be Independent Home Care have put together the infographic below that explains exactly what mindfulness is and how it relates to older people. It details the amazing benefits for older people and highlights how it can even protect you as you grow older. There’s also some expert advice on the matter plus lots more! Check out the full details below.

Mindfulness Protects You

Author’s Bio:

Alice Lucey and is the Director of Care with Be Independent Home Care, an Irish company that provides one-to-one assistance and support to elderly clients in their own homes to help them maintain their independence and individuality.

While this is directly focused on older adults and aging, these great tips can be applied at any age!

Wishing you a mindful and successful week ahead,

–Ricci-Lee Hotz, MS, RDN
Denver’s Dancing

We hope you enjoyed this infographic from Be Independent Home Care and want to thank you for spending time with us today.

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Please note that we are not an affiliate of and have not used the products of Be Independent Home Care. While they have provided the informative infographic, the appearance of external hyperlinks does not constitute an endorsement. Thank you.

Staying Active and Healthy as You Age

Staying Active and Healthy as You Age

Staying active and healthy is one way for you to prevent illnesses and take care of your body. For seniors 65 and above, something as routine as the common flu can progress into more serious illnesses such as bronchitis or pneumonia. However, by continuing to be active and healthy, you can ensure your immune system continues to protect you, reducing the likelihood of serious complications from common illnesses. The following tips will lead you to a healthier lifestyle, and that will help you stay healthy as you age.

Exercise Regularly

Most seniors will find it difficult to work out with weights. As you age, you tend to lose muscle and your bones do become brittle. You need to take a different approach to exercise. Chair exercises for seniors have been quite a trend. The chair serves as a base to provide you with support and a little bit of assistance as you perform the exercises. These exercises range from chair squats, chair push-ups, to leg raises. Overall, you can get a whole-body workout and all you need is a chair. For those that like to build some muscle tone, you may also want to consider getting light weights to use with some chair exercises such as bicep curls.

With your physical health covered, you also want to take some time to focus on your mental health. Meditating for as little as 5-10 minutes a day can help you do that. You may also want to consider going out for a walk to a nearby park. These activities will help you keep your mind fresh and limit any stress you may have.

Eat healthy foods

How your body feels, looks and functions has a lot to do with what you eat. Plus, as you age, your metabolism starts to slow down. So, if you have an unhealthy diet, it will show. Ideally, you want to have a diet that is high on green vegetables, lean meats, and fruits. These give your immune system a boost and will protect you from viruses and bacteria. Both fruits and vegetables are a high source of antioxidants, keeping your healthy.

At the same time, you want to limit your intake of food that is high on sugar and fats. Both contribute to lowering the functionality of your immune system and can trigger inflammation within your body. Alcohol consumption is another aspect you want to watch. You can consult with your doctor for guidelines on how much alcohol you may consume per week, they will guide you according to your health.

Wash your hands regularly

Staying clean is a great way to stay healthy. Unfortunately, viruses and bacteria are not visible to us but are present everywhere. You can easily catch an illness by touching a virus-covered surface and proceeding to touch your face. The best way to fight against this is by regularly washing your hands. When you wash your hands, be sure to use warm soapy water and wash thoroughly, covering every aspect of the hands, washing for 20 seconds. Antibacterial sanitizers can also be used when you don’t have access to a sink.

Staying active and healthy isn’t difficult but it does require a bit of effort. You need to consciously be willing to work to remain healthy. Only then will you be able to fight viruses and build up your immune system and overall body.

Remember to Stay Active and Healthy as You Age!

Author’s Bio:

Joseph Jones has been writing senior care and aging-related articles for years. He got his start while writing for a personal blog before he was offered to work at California Mobility in 2018 as the Content Marketing Manager, creating highly informative guides and health awareness articles for aging adults.

He’s currently contributing to a variety of blogs in the senior health industry in hopes to spread information about taking care of seniors and what to expect in the aging process.

We hope you enjoyed Joseph’s article and we thank you for spending time with us today. Wishing you the best of health!

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Please note that we have not used the products or services from California Mobility. The appearance of external hyperlinks does not constitute endorsement of the linked products or services they contain.

Four Exercise Types to Choose From

There are many ways to get your 2.5 hours of recommended exercise each week. Find something you enjoy and include it in your regular routine. To start, it’s important to note that there is more to exercising than just strength training. In fact, there are four (4) main exercise types and you should be sure to do them each week. You usually see each type covered individually. Yoga for example, doesn’t normally mix stretching (Yoga with Weight training), so you need to be diligent about working all four types into your week, not just focus on just one.

Getting each of these four types into your workout week will help keep it interesting! And you don’t have to start with 2.5 hours a week, you can increase each week until you feel comfortable. The best way is to increase your level of activity over time. Make it a lifetime effort – a marathon, not a sprint. And be sure to see our Exercise Basics below before you begin any exercise routine.

Four Exercise Types

There are 4 main types of exercise we’ll focus on here.

Balance, Endurance, Flexibility and Strength. We call these BEFS.

BEFS go hand-in-hand to create the full range of what you need to stay physically fit. You should try to include all 4 types into your weekly exercise routine.

And we use 4 colors in our logo to represent the four main types of exercise. This keeps them top-of-mind. They are that important!

Let me explain a bit more and how you might work them into your everyday life. See if you like my weekly routine in Your Workout Week‘ widget on our home page.

More about the 4 Main Types of Exercises

Balance, Endurance, Flexibility, and Strength. Most people think of strength when they think of exercises, but gentle stretches count too. And we could all use a little help. So, we have included just a few products suggestions to help you get on your way. You can shop or buy now.

I don’t know about you, but I look forward to those smiley packages with a neoprene weight set or mat. It is just the thing I need to keep me motivated.


Keep Your Balance! Increase Your Endurance!
Stretch and Get Flexible! Get Strong, Stay Strong!


Balance exercises help prevent falls. Many lower-body strength exercises also improve balance.

Everyday exercises to improve your balance include:

  • Stand on tiptoe to reach the top shelf
  • Standing on one foot
  • Tai Chi

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Bosu Balance Trainer
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Endurance or aerobic exercises increase your breathing and heart rate. These activities help you stay healthy, improve fitness, and help you do everyday tasks.

Everyday exercises to improve your endurance include:

    • Push your children on a swing
    • Running the Vacuum
    • Dancing, biking, jogging, swimming

Visit Endurance Exercises for a few ideas:


Stretching exercises help your body stay flexible and limber. This gives you more freedom of movement. Some everyday exercises to improve your flexibility include:

  • Look over your shoulder
  • Make the bed
  • Bend over and tie your shoes
  • Reaching into a cabinet

Try our favorite stretching workout: Flexibility – Full-Body Stretch Workout

Get more from your flexibility workout with bands. Try Limm Resistance Bands Exercise Loops.

Limm Resistance Bands Exercise Loops
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Strength exercises increase muscle. These can make a big difference in everyday activities. Using weights are sometimes called strength or resistance training. And most people think of strength training, but the other 3 types of exercise are important too.

Everyday exercises to improve your strength include:

  • Carrying shopping bags up and down stairs
  • Carrying your dog or cat
  • Bring groceries in from the car

You can build your strength with weights. Don’t overdo it though. You’ll feel strong with your first session but use caution and don’t overdo it. It may be the next day before you feel the effects.

RitFit Set of Two Neoprene Dumbbells
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Four Most Important Types of Exercise:

  • Check with your Doctor before starting an exercise routine.
  • Eat something within an hour of waking to kick-start your metabolism (a half banana will do).
  • Be sure to breathe correctly when exercising:
    • Cardio such as Running / Endurance Exercises – take deep breaths and get into a rhythm.
    • Weight / Strength Training – breathe out when your muscles are contracted (this is the hardest part of the exercise) and breathe in when you return to the starting position.
    • Stretching / Flexibility Exercises – breathe deeply and in rhythm.
  • Stretch after you have completed your workout.
  • If you must spend a lot of time sitting, be sure to stand up and move at least once an hour.
  • It is important to balance your routine with exercises that work opposing muscles.

You may enjoy: The Muscles You Should be Exercising, Core

Beyond the Four Exercise Types: Lifetime Activity Tips

Tip #1 If you must spend a lot of time sitting, if possible, stand up and move around every 30 minutes. Sitting isn’t your only option for a productive day at the office – Visit our Fitness Store page to get some ideas on desks that offer other options. You may want to read reviews to see if a standing desk is right for you. When buying, check for adequate working space for your work materials – papers, mouse, pens and desktop supplies. If the ground you are standing on is hard, you’ll want a cushioned mat to stand on. One more tip – check that the desk is easily adjustable so you can raise and lower it without tools or assistance from someone else.

Tip #2: It is important to balance your routine with exercises that work opposing muscles. Example, don’t just do crunches for your abs, be sure to do lower back exercises. Same for your arms and legs – exercise the front and back of your legs (hamstrings and quadriceps). Strengthening muscles in tandem helps you keep your body balanced. See our article The Muscles You Should be Exercising, Upper Body and The Muscles You Should be Exercising, Core for more information about the muscle groups that work together.

Do you do the Four Exercise Types weekly? 

What exercises type is your favorite? Do you do each type weekly?

You might like to check these for the four exercise types…

Thank you for spending time with us today, we really appreciate your time. And we hope this article motivates you to become exercise. Don’t forget to contact your doctor before starting an exercise routine. There are a lot of factors to consider when it comes to your help. There may be certain exercises you’ll want to avoid. Print some of our exercises to discuss your new routine with your doctor. Your Doctor may have a few recommendations.

Wishing you the best of health!

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10 At-Home Workouts

Gym Closed? Try These Home Workouts!

Do you want to learn more about some great home workouts?

Yes, it’s possible. And no, you don’t need lots of exercise equipment like dumbbells, skipping ropes and resistance bands.

With the coronavirus outbreak and the recommendations to practice social distancing, more people are looking to the good old home workout as the alternative to gym and group workout sessions.

In this post, we take you through the best home workouts and you will even learn how to do dips at home!

Source: Unsplash

How do you choose between the best at-home workouts?

Deciding on a home workout plan depends on your fitness goals.
Here are some examples of fitness goals – building your core, strength training, cardio, or increased flexibility. When we combine individual exercises that target different body parts, you end up with a complete home workout.

Combine exercises that target different body parts for a complete home workout…

None of these requires a lot of equipment because the best home workout equipment is your own body.

Let’s have a look at 10 home workouts you can try today…


A complete body workout, Yoga is a contender for the best home workout. There are plenty of apps and instruction videos online that guide you from beginner to expert. Choose your level, identify the body part you want to work on and get on the mat!

Nike Training Club

If you’re willing to spend a bit of money, this is a great option for a home workout. Once you’ve downloaded the app, enter your fitness goals and select the workout you would like to do. The app comes with instruction videos, motivational messages, and great options for full-body workouts.


Have you tried Zumba? The upbeat Latin dance music and intense cardio are enough to get your heart racing – that’s why it is such a popular home workout. Because you can do as little as 20 minutes of Zumba a day and still see great results. People with busy work schedules love this workout. Find a couple of videos online and start dancing!

Want to target particular body parts? Then combine a few of the exercises below for a complete home workout.

Source: Unsplash


If you want to work your arms, abs and shoulders then push-ups are a great start. Include them in your workout routine at home today!

Here’s how to do them:

  • Lay flat on the floor with your palms flat, at the sides of your body and your legs straight.
  • Push your palms down towards the floor with support from your toes, lifting your entire body up and then going back down towards the floor.
  • When going down to the floor, don’t touch the floor – balance your body weight using your arms and palms still flat on the floor.

Jumping Jacks

They work your entire body and should be done in intervals. For example, do 10 reps, then take a five-minute break, then do another 10 reps. This is a complete body workout on its own.

  • Stand upright legs slightly apart, feet flat on the ground and arms at the side of the body.
  • Jump with legs moving outward to the side and arms going up above the head.


This home workout is perfect for thighs and stubborn muffin tops.

  • Stand upright, feet slightly apart and flat on the floor with hands on the hips.
  • Bend knees slightly and push down, pushing the buttocks out.


If you want to work on your hips, glutes, and thighs, this has to be part of your workout routine at home.

  • Stand upright with your feet slightly apart.
  • Step forward with your right foot, shifting your weight forward and bending your knees.


Those of us who like a bit of strength training, you have probably heard of dips. There are a few variations, targeting different muscles. We will have a look at dips for triceps, here’s how:

Grab a firm, strong chair and sit on the edge.

  • Hold on to the edge with both hands and stretch your legs out (in front of the chair).
  • Push your body down to the ground slowly, your back should be in front of the chair (that’s why it’s called the dip!).

Source: Unsplash


If you have ever wondered how to become flexible, here’s the answer – do regular stretching as one of your at-home workouts.

  • Do Yoga and Pilates
  • Sit flat on the ground, stretch your legs out and try to touch your toes.


Seems so easy right? Truth is, it harder than it looks and that’s probably why it’s a staple for any home workout routine.

  • Lay on your stomach on an exercise or yoga mat.
  • Eyes down to the ground, lift your body, balancing your weight on your forearms and toes.

The best part of home workouts is that you can decide what you want to do and when you do it. There’s no pressure to overdo your exercises and you can do them at a pace that suits you. Are you ready to get started? What do you think you will try first? We would love you hear your feedback!

Are you ready to choose one of the at-home workouts?

At-Home Workouts Author’s Bio

Alisa is a freelance copywriter who enjoys spending time with her family. She is keen on sports and loves to try new activities. And she knows how to become flexible. You may be interested in another article written by Alisa: How to do dips at home.

Note: There are many factors involved in our ability to safely exercise. Always check with your doctor before starting an exercise routine.

Be sure to let Alisa know how you enjoyed her article. And best of luck with your workout plans.

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Thank you for spending time with us. Wishing you the best of health!

8 Dangerous Eating Habits

Dangerous and Unhealthy Eating Habits

Despite the fact that most eating habits we develop in childhood, some of them appear with the beginning of independent life. Many of us do not eat properly while in college or university and continue to develop dangerous eating habits for the rest of our lives.

However, you should understand that sooner or later your body will respond to your eating habits with certain medical conditions and bad well-being. That is why it is important to get rid of these eight dangerous eating habits that affect your health.

Dangerous Eating Habit #1:

You Don’t Eat Breakfast

Due to tight schedules and active lifestyles, many people tend to neglect breakfast. You may drink a cup of coffee or tea and rush to work. However, breakfast is considered one of the most important meals. It provides your body with the essential nutrients that turn into energy. If you skip breakfast, you may eat more food throughout the day.

Don’t Skip Breakfast

One more important thing is that an empty stomach starts producing gastric acid that helps you digest food after waking up. If you do not eat in the morning, this acid slowly affects the inner lining of your stomach and this may lead to many gastrointestinal issues. Even if you can’t eat the full plate of porridge or eggs, try to eat small portions. This will help you develop a healthier habit of eating breakfast.

Dangerous Eating Habit #2:

You Watch Movies with Snacks

Mindless eating while watching a movie is a common problem for modern people. Every time you take plenty of snacks and sit in front of the TV, you fill your stomach with junk food. The worst thing is that you do not control the situation. This means that the amount of food you eat could be much more than you would eat without a distractor.

Practice Mindful Eating

You should also know that the average portion of popcorn contains a large number of carbohydrates and fats because the corn heats and bursts in hot oil. If you are still not ready to break the “movie – popcorn” connection, try to choose the smallest portion and avoid popcorn in the afternoon. However, if you are serious about changing your habits, replace popcorn with baby carrots or a small handful of nuts.

Dangerous Eating Habit #3:

You Eat When You are Bored

If you are used snacking when you are bored, this is a sign of a bad eating habit. This bad habit can significantly damage your health and contribute to weight gain at the same time.

Despite the fact that you wind up eating more than usual, these “boredom snacks” are rarely healthy. Firstly, you should replace all the snacks with fresh fruit or vegetables. Secondly, try to minimize portion size. After a while you’ll find that you eat less when you are bored. You may eventually replace “boredom eating” with a healthier habit.

Dangerous Eating Habit #4:

You Constantly Chew Gum

The habit of chewing gum can’t be considered healthy. Firstly, an unnatural composition is not able to enrich the body with useful nutrients. Secondly, a large amount of gastric juice is released during chewing, which is especially dangerous if you have not eaten anything for a long time. Thirdly, when you are done chewing your gum, you’ll feel even hungrier. However, you still can chew sugarless gum after a meal to clean your teeth from food particles and refresh your breath.

Dangerous Eating Habit #5:

You Don’t Cook at Home

If you do not cook a meal you can eat at work, you will probably have fast-food or snack on something unhealthy during lunchtime. Moreover, if you have pizza for dinner every night, this can make you a regular visitor to the gastroenterologist.

Bring Home Cooked Meals to Lunch…

Homemade food is much healthier than any fast food or delivery food. Moreover, you can always count the calories and change ingredients to your taste. Even if you do not have time to cook every day, you can prepare and freeze healthy meals ahead of time.

Dangerous Eating Habit #6:

You Eat Sweets When You are Stressed

This eating habit is fixed in our minds and often we love to eat sweets after a hard day at work. However, you should understand that having a handful of candy or a chocolate bar while you are nervous can’t eliminate a stressful situation.

Avoid Stress-Eating

Considering the intense pace of modern life, people usually do not notice that they consume too many sweets. Nevertheless, you can try replacing candy or chocolate with an equally sweet fruit or a small handful of nuts. If you want to completely solve this problem, you can exercise when you are stressed. Exercising boosts the production of endorphins that are known as “feel-good” chemicals.

Dangerous Eating Habit #7:

You Drink a Lot of Soda

If you tend to take a few sips of soda when you are thirsty, you can easily gain several extra pounds. The reality is that soda contains chemicals and sugar and that both of these ingredients are quite harmful to your health. Moreover, sugary soda is not able to quench the thirst.

You should also know that acids and sugar in soda can damage your oral health. Acids tend to weaken the tooth enamel and sugar is the perfect food for bacteria that cause tooth decay. The best way to quench your thirst is to choose sparkling or plain water. This way you will save yourself a few extra pounds and a trip to the dentist.

Dangerous Eating Habit #8:

You Always Eat Everything on Your Plate

Most of us were told to everything on our plate when we were young. We did not want to upset our parents and so we ate everything. Even if we were not hungry. Many people transferred this feeling of guilt for leftovers throughout their lives. However, you should understand that this is a bad eating habit that significantly affects your self-esteem and well-being.

Stop Eating When You Are Full…

If you still can’t throw away uneaten food after your meal, choose a smaller plate. The size of the plate will make the portions look their normal size. Anyway, you shouldn’t feel guilty about not continuing to eat after you are full. No matter how much or little you ate, you should enjoy your meal, stop eating when full and stay healthy.

Author Bio:

Amelia Grant, journalist, and blogger. I think that information is a great force that is able to change people’s lives for the better. That is why I feel a strong intention to share useful and important things about health self-care, wellness and other advice that may be helpful for people. Being an enthusiast of a healthy lifestyle that keeps improving my life, I wish the same for everyone.

We hope you Amelia’s article about how dangerous eating habits can sneak up on you over time. We certainly appreciate the simple and healthy advice she shared on how to improve our health with better nutrition. Thank you for spending time with us. Wishing you the best of health!

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Easy Fitness Exercises for Beginners

For lack of time, motivation, or fear, do you tend to overlook exercising? There are lots of easy fitness exercises for beginners so no more excuses! You can even find classes online like the image below. And, here are a few amazingly easy exercises to help you finally begin an exercise habit.

Exercises For Beginners You Can Do at Home

You run after time, but unfortunately do not have a minute to go out for a jog? Good news: there are some quite simple gym exercises you can do at home that require no equipment. These exercises can even be modified to suit all levels. Let’s look at a few ways’ beginners can start an exercise routine too!

Do you tend to overlook Exercise?
No more! Try these Exercises for Beginners!

Beyond the simple fact of reaching your flat stomach goal, it is about adopting a new, healthier lifestyle, with the aim of feeling better in your body and developing your mind

The Beginner’s Plank

An exercise that is extremely popular with high level athletes, the plank can prove to be a fairly difficult exercise for those with no (or little) strength in their arms. So, if you think this isn’t an exercise for beginners, try this variation. To start, rather than staying balanced on the arms and feet, we hold the same position but with knees on the floor. Hold the pose for 15 seconds, then release. Do at least 2 sets.

After a few weeks, when you have acquired a little more strength, you can easily try the classic plank or one of its many variants. But don’t worry: no matter which variation you choose, the benefits are worth it.

Printable Exercise DetailsPlank Exercise

Push-Ups for Beginners

Many mistakenly think that doing push-ups can make them look like swollen bodybuilding stars. However, it’s a great way to tone your biceps and triceps, without tripling their volume.

For this variation, keep your knees on the floor. Perform at least fifteen.

Printable Exercise DetailsPush-Up Exercise

Lateral Elevation of the Legs

The lateral elevation of the legs (Lateral Leg Raises) will allow you to work your gluteal muscles mainly, but this exercise also works your hip flexors.

Instructions: lie on your left side and lift your right leg upward. Repeat 10 times on each side. Use the opposite arm for support. This exercise is easy and can be performed by almost anyone.

Printable Exercise DetailsSide Leg Raises with Dumbbell

Guided Squats

Use your body weight for these squats.

Instructions: Standing, arms outstretched in front of you and a chair behind you, you will gently try to sit on the chair. Do you think this is easy? It is however quite the opposite! In fact, you will never have the right to help yourself with your hands and your gaze must absolutely be directed straight in front of you. Do a sequence of at least 10 to 15 repetitions.

Printable Exercise DetailsSide Leg Raises with Dumbbell

Stretching Exercises

If you need to gain flexibility, relax, or stretch after your workout, stretching is for you. This gentle exercise is beneficial for the body and gives you a feeling of well-being. All these exercises should be done slowly, breathing deeply and calmly. Zoom on 15 stretches to start. Maintaining the stretch for 30 to 45 seconds for an optimal effect.

Printable Exercise Details15 Full-Body Flexibility Workout

The Posture of a Bird Dog

This is a great balance exercise that engages a lot of muscles.

Instructions: To begin, position yourself on all fours. Then raise your left leg out behind you. Now raise your right arm. The idea is to maintain your balance as long as possible.

Objective: stretch the thighs, glutes, back and abs. This stretch is great for your figure!

Printable Exercise DetailsCore Strength – Bird Dog

Perfect for stretching the lower back.

Exercises for Beginners – Thigh-Chest

A real relaxation exercise, this movement is perfect at the end of a busy day or a sports session.

Instructions: Lying on your back, bring your folded legs back against your chest and hold them with your forearms. To intensify the stretching a little, you can gently rock from left to right without changing position.

Objective: this posture is perfect for stretching the lower back. The lower back relax during this relaxing exercise that can even be done with your eyes closed.

Leaning on a Wall – Exercises for Beginners

Instructions: resting on the wall, you place a leg stretched back until you feel tension. The other is slightly bent forward. Move your back leg away from the wall a little if we want to work the muscles more.

Objective: here we target the calves often tightened during a long walk or after a slightly intense run.

Do the Cat / Cow before or after the plank to stretch your back…

Round Back (Cat / Cow exercise)

With this exercise we work the back by switching between two positions: the hollowed back and the round back (the cow and the cat as we could say in yoga).

Instructions: on all fours, tuck your head down and round your back. To be able to have this “round” position, imagine a thread that would pull your back towards the ceiling. Hold for a few seconds, then push your belly towards the floor. Repeat 10 times.

Objective: with this posture, we relax the whole back. It is a perfect stretching to end a session!

Printable Exercise DetailsLower Back Cat / Cow Stretch

Lumbar stretch

Instructions: knees folded across the pelvis, place the bust on the thighs, the buttocks on the heels, the arms on the floor in line with the bust.

Objective: decompress the lumbar region and relieve the lower back.

Gluteus Stretching Exercises for Beginners

Instructions: sitting with your legs cross-legged, rest one hand on the floor. Inhale to stretch the spine towards the ceiling and exhale pivot the bust towards the opposite thigh.

Objective: Stretching the glutes with torsion of the spine.

Let us know if you tend to overlook exercise or feel like you are active enough?

Author Bio:

Rubab Rizwan lives in Pakistan. She is working towards her bachelor’s degree in computer science and enjoys writing articles as a hobby.

We hope you enjoyed this article from Rubab as much as we appreciate the exercises Rubab shared. Thank you so much for spending time with us. Wishing you the best of health!

Note: There are many factors involved in our ability to safely exercise. Always check with your doctor before starting an exercise routine.

Did you enjoy Exercises for Beginners?

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And if these routines are too simple for you, try these from Sports Glory…

Boomer Exercises You can do at home

Exercise and physical activity is beneficial for everyone, no matter your age. And Boomer Exercises is especially beneficial! Exercising daily can improve your mood and reduce symptoms of anxiety and depression. And exercise has many health benefits too. It can increase your bone density, improve your balance, decrease pain and help control chronic disease symptoms.

There are tons of easy boomer exercises you can do at home that don’t require special equipment or complicated moves.

Exercise has many health benefits too: It can increase your bone density, improve your balance, decrease pain and help control chronic disease symptoms.
Here are four (4) exercises that are perfect for us baby-boomers!


Adding a set of squats into your daily workout is a perfect exercise for your lower body. Squats strengthen nearly every muscle in your lower body: Glutes, quads, hamstrings and calves. They also help strengthen your core.

Performing a proper squat should not impact your joints or put any pressure on your body. You might feel your thighs or lower back “pulling,” but this is normal as your muscles work and strengthen.

To perform this exercise, start by holding onto a chair. The chair helps maintain your balance. Stand up straight with your feet hip-width apart. Next, bend your knees while keeping your upper body as straight as possible. You will want to slowly bend down as much as you can without leaning your upper body more than a few inches forward. The idea is to look as if you’re sitting on a chair, except you’re “sitting” on air!

You can perform this exercise as long as you are comfortable in the process. This exercise is not recommended for anyone with knee or back problems.


If you are interested in building your strength quickly, doing a set of push-ups daily will do the trick. Traditional push-ups are beneficial for your chest, shoulders, triceps and biceps. This physical activity is perfect for cardiovascular exercise to help support a healthy heart. Push-ups can also help prevent rotator cuff tears by building the muscles that support your shoulders.

There are two ways to do push-ups: traditional push-ups where you will be on your knees, or wall push-ups, where you push yourself away from a wall.

If you are using a wall to maintain balance, you will still get the benefit of an upper body workout.

To perform a wall pushup, walk up to a wall and place your hands on the wall at shoulder-width apart (you can go wider if you like). Slowly bend your elbows and move your face towards the wall. Your elbows will be at a 45-degree angle and you can continue as far as this movement allows you to. Then push yourself back to your starting position.

Toe Raises

According to the National Council on Aging, every 11 seconds, an older adult is treated in the emergency room from a fall. Taking a fall can be traumatic, so exercises to help prevent them should be a priority for every senior.

One way to create ankle stability and mobility is by adding toe raises into your workout regimen. Toe raises will help build stronger calf muscles and will increase the power in your legs. And having stronger calf muscles will help reduce shin splints and can potentially prevent you from falling.

To start your set of toe raises, stand with your feet hip-width apart. Raise up onto the balls of your feet and squeeze and flex your bottom half when you reach your peak. Then slowly lower your heels down to the ground, and then repeat. If you would like help with your balance, you can either hold on to a chair or stand by a wall for support.

Walking in Place

One of the easiest ways to maintain a healthy heart and lungs is by walking. Walking primarily builds strength in your legs, but your whole body will benefit from walking daily. If there is not a track, treadmill or sidewalk available, you can just walk in place!

Walking in place indoors is just as effective as if you were walking on a treadmill. Walking in place is a low-impact exercise that will help burn calories, especially for the ones who struggle with maintaining a healthy weight.

Make a habit of walking in place during commercials. All you will need is a sturdy floor and comfortable shoes and you can get a workout in during the commercial break! Walking in place is an excellent source of physical activity for beginners. If you like, you can challenge yourself by incorporating arm movements. You can eventually build up stamina and start to slowly jog in place to get your heart rate up!

Walking in place is an excellent source of physical activity for beginners.

Remember to always listen to your body, as fitness levels are different with each person. Participating in physical activity helps you achieve a healthier body and a more peaceful mind. There are loads of boomer exercises you can do at home, so there’s no reason not to get started today.

Boomer Exercises Author Bio:

Danielle K. Roberts is the Vice President and co-founder of Boomer Benefits, where her team of experts help baby boomers with their Medicare decisions nationwide.

Are you considered a Boomer too?  Do you Exercise? Do you enjoy it?

We hope you enjoyed this article from Danielle as much as we appreciated the exercises she shared with us today. Thank you so much for spending time with us. Wishing you the best of health!

Additional Boomer Exercises you may like:

Note: There are many factors involved in our ability to safely exercise. Always check with your doctor before starting an exercise routine.

6 Heart Healthy Exercises

Want to keep your heart healthy? Great! We are happy that you are joining us because Anthony Fernandez suggests six (6) heart healthy exercises that can benefit us all. Read Anthony’s Bio below.

Please Note: Until the CDC advises otherwise, please keep social distancing guidelines in mind while exercising. Also note that staying active during times of stress is crucial to your well-being. Staying physically fit helps you look and feel better, inside and out. And I think we all need a little of that right now.

6 Heart Healthy Exercises

Exercise is essential for all human beings. Why? Because exercise keeps us strong, makes us flexible, helps our heart and keeps us well balanced. Now there are many factors involved in being healthy besides being active. Good nutrition with a balanced diet constituting of the right portions of each food group such as vegetables, fruits, grains, protein and dairy are equally important. And don’t overlook good hydration but try to skip the soda and drink water. Water is an essential part of being healthy. And did you know that the average woman requires 11.5 glasses of water and an average man requires 15.5 glasses?

Are you Exercising or Staying Active?

An activity is movement such as gardening, housework, going up and down stairs, or going for a walk. Your heart rate is normally not elevated very much, and you can perform these tasks easily while talking. An activity is considered low to moderate intensity.

The goal during exercise is to elevate your heart rate…

Exercise, on the other hand, is a type of physical activity that’s intended to improve your health. It is planned and if done properly, generally results in health benefits such as weight loss and improved mental outlook.

The goal during exercise is to elevate your heart rate and depending upon the level of intensity, you may even start to sweat. When you elevate your heart rate you improve your heart muscle. But as mentioned below, please check with your doctor and share your exercise plan to be sure it’s right for you. Here’s additional information from WebMD helps explain:

What is your target heart rate?

Usually, this is a heart rate (pulse) of 60%-80% of your maximum heart rate. You gain the most benefits when you exercise in your ”target heart rate zone.”


In some cases, your doctor may lower your target heart rate zone to begin with 50%. You may need to gradually build up to a level within your target heart rate zone, especially if you haven’t been exercising regularly. If it feels too hard, slow down.

~WebMD: What is your target heart rate?

Why do you feel good after exercise?

When you exercise, your body releases hormones known as endorphins. Endorphins are also known as pain killers or the happy hormone. They are the reason why you feel so good after exercising. reports that “moderate amounts of exercise lasting 20 to 30 minutes can cause endorphin release”.

With the right amount of exercise, endorphins are released and that’s why you feel so good after exercising…

The Most Important Organ

Your most important organ is the heart and it is a muscular organ. Because of that, it’s especially important that we stay active and exercise it regularly. Even people that have suffered health issues such as stroke or heart disease (after they check with their doctor) know that it’s important that they stay active and fit. And the good news is that there are many exercises that we can do to help us stay fit and keep our hearts in good shape.

Here are some heart healthy exercises that can help you keep your heart fit:


Heart Healthy Exercise – Aerobics

Aerobics is more than an activity. It’s an exercise that can be low intensity or high intensity, depending on the person doing the exercise. Aerobics is great for your heart as regular aerobic exercise increases your circulation and lowers your blood pressure which can help you avoid a host of diseases.

There are many videos or live aerobic classes available that will give you an excellent workout in the comfort of your home, and at your convenience. You can even wear your old sweats!


Heart Healthy Exercise – Walking

Walking is one of the most natural activities and depending on how briskly you walk, it can be considered an exercise. It is commonly recommended for people just starting to become more active. And when done slowly, it’s a great part of your warm-up or cool-down routine.

Want an aerobic exercise? Walking with an increased pace or duration it can become an aerobic exercise. You can begin by walking slowly, and once ready, increase the intensity for a few minutes. Then a few minutes later, slow your pace. Repeat this a few times during your session. And the good news: raising and lowering your heart rate in this way can lead to better circulation and weight loss.

Try walking three (3) times a week for about 30 minutes at a time. That’s all you need. If walking by yourself, you might enjoy listening to music. Or walk with your close family as it can be a great time to venture outside.


Heart Healthy Exercises – Resistance Training

A great way to lose fat and make your heart healthy is with resistance training. Resistance exercises mixed with aerobic exercises two (2) times a week can help improve your blood cholesterol and even prevent high blood pressure. If you are just starting resistance training, a trainer is recommended to guide you. And good news for anyone wanting to lose weight. Resistance training can help you lose more weight in less time while making your heart muscle stronger and healthier.

After a tough training session, be sure you end with a cool-down. It’s just as important as the warm-up you did before you began your routine. Also keep in mind that the tougher the routine, the more important the cool-down. A certified trainer will help you learn the correct way to exercise.


Heart Healthy Exercise – Interval Training

In interval training, a high-intensity workout is followed by a low-intensity workout to give the body the time to recover. This is also known as HIIT. For example, a person can work on the elliptical as fast as they can for 20 seconds, followed by a minute of recovery time. Interval training is excellent for weight loss and to lower your blood pressure.

HIIT Definition

High-intensity interval training (HIIT), … a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.


~ High-intensity interval training – Wikipedia


Heart Healthy Exercise – Cycling

Cycling is an exercise that, with the right intensity, can help improve circulation and lower blood pressure. Keep in mind that if you take a leisurely bike ride down the block, that’s considered an activity. And while bike riding is great for you, as your heart rate won’t increase much. For a cycling challenge, cycle on a hill. It may be tough getting up the hill as you’ll have to push hard, but that is an exercise that’s good for the heart.

Cycling alone can be difficult but once you get to the top of that hill you can enjoy the view. Once at the top you can relax, which will help strengthen your heart and help you destress.

Heart Healthy Exercises – Stay Active

One of the best ways to keep your heart healthy is to stay active, every day. From the time you wake up until you go to sleep, stay active.

The most important rule is not to sit in the same place for a long time. There are many YouTube videos showing how to work out at home. So, put on some music and follow along with the rest of the family. It’ll be fun for everyone and healthy too.

Cooking, cleaning, laundry, and other household chores is an excellent way to keep you heart healthy. The house will look great while you and the family are looking great too. And the best part is that staying active will lift your spirits, even on the gloomiest of days.

A healthy heart means a healthy life. Therefore, it is necessary to work out three times a week. This will help you lose excess weight in no time so you can wear the dress or suit that was a bit snug. And when you convince your family to join you in, they stay healthy and happy too.

Exercise increases your quality of life, and that’s something we can all use. Happy exercising!

Author’s Bio

Anthony believes that words have the power to influence people and disseminating knowledge can be done artistically. Anthony’s passion for writing has driven him to write articles such as this in his leisure time while he focuses on his studies. You can read his blogs at

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There are many factors to consider before starting a workout program. To make sure your new activity or exercise plan is right for you, share your plans with your doctor.

Additional Articles You May Enjoy…

Thank you for spending time with us today. We wish you the best of health.

Important Note: it is critical that you follow the guidelines of health officials and practice social distancing when exercising. Please refer to the CDC website for accurate information.

The Health Effects of Dust (Infographic)

Are you Aware of the Hidden Health Effects of Dust?

If you normally read our articles, you know that we publish articles that focus on exercise and nutrition. Because we spend most of our time indoors, that means that we are surrounded by dust. And we should understand the hidden health effects of dust and the impact it can have on our quality of life.

And for anyone suffering from allergies, they can make us downright miserable. More times than we realize, we take medication to cope with the problem, but sometimes solutions are simpler than we think. See the Infographic below from David Smith to understand more about dust and the role it plays in making you miserable. And if you happen to be fortunate enough to live close by David’s company, Cleaning Services Group, you can see how they can be of service to you. Please help me in thanking David for the information in this Infographic. You can see David’s bio below.

The Health Effects of Dust (Infographic)

Dust can have many effects on our health and wellbeing.

Even tiny quantities of dust can trigger an allergic reaction.


What is Dust Made From?

Dust can be defined as an air pollutant created by a variety of sources and activities. Some common objects found in dust include:

  • Dust mites
  • Fibres from carpet, bedding and clothing
  • Biological matter including human skin and skin cells from pets (also known as “dander”)
  • Soil
  • Particulate matter from smoking
  • Food debris (especially in the kitchen and dining room)
  • Pollen

Dust & Indoor Air Quality

Studies reveal that dust can deteriorate indoor air quality. In fact, research from the EPA shows that that the level of indoor pollutants can be between 2 to 5 times higher than outdoor levels. This is important considering that we spend 90% of our days indoors. Symptoms linked with poor air quality caused by dust include frequent headaches, long lasting colds, bronchitis, and/or chronic asthma.

What is the Link Between Dust and Allergies?

Allergies occur when a person’s immune system reacts to a foreign substance. Even tiny quantities of dust can trigger an allergic reaction. Dust allergy symptoms include sneezing, a runny nose, wheezing and difficulty breathing. And these symptoms may vary in severity depending on the individual.

Dust & The Spread of Disease

Dust is an example of a “fomite” i.e. an inanimate objects that can be contaminated with and transmit viruses and infections. Some examples of infections that could be spread by dust include the cold virus and influenza.

The Health Effects of Dust Infographic

Learn More About The Health Effects of Dust

If you are curious about dust and would like to find out more, then you should take a look at this interesting infographic from The Cleaning Services Group. This useful guide examines the most common sources of dust and explains the many ways in which dust exposure can impact your health and wellbeing.

Author Bio

David Smith is the owner of Cleaning Services Group, an organisation which performs cleaning duties for a wide range of industries throughout the United Kingdom.


Additional Information for you:

Other Infographics you might like…

To Combat the Health Effect of Dust, you might like…

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