Exercise | Silver Magazine

Fitness

How about exercise ”snacks”?

We often have this notion that exercising has to be at a set time and place everyday. We go to the gym or run at a set time. For some, that can be very helpful and useful, but you can also do exercise snacks. Recent research has shown that short bursts of activity can have the same effect over time on our health. It may also be of benefit to those with some exercise restrictions as we age. Says Dr. Martin Gibala, a kinesiology professor at McMaster University in Ontario “The big picture it’s just about activity, and there are lot’s of ways to build it into your day.” The federal government guidelines on weekly physical activity is at about 150 minutes total that includes some aerobic activity as well as bone and muscle strengthening exercises at least two times a week. And most of these activities can be done

Simone Waters August 13, 2021

Fitness

Scientists: Swimming Fights Ageing

Swimming can be relaxing, especially in a lake or the ocean on a hut summer day. Turns out, it does a lot to boost your brain. But scientists are still figuring out why. Scientists have figured out that aerobic exercise like yoga, running, cycling and swimming can reduce the effects of ageing significantly and help younger people with immune system strength and fighting dementia in later years. Now, new research is finding that swimming may be the best anti-ageing exercise of them all. In their research they’ve shown that regular swimming can improve memory, cognitive function, immune system response and even one’s mood. There’s evidence too that swimming may help repair stress damage and build new neural connections in the brain. Why is Swimming so Good For the Brain? Scientists haven’t figured out the whole answer to this mystery yet, but they’re finding more and more evidence that it does

Alex Hurst August 7, 2021

Health

Tips for good prostate health

As men age, the risk of prostate cancer and other issues such as BPH (Benign Prostate Hyperplasia.) So keeping an eye on your prostate health is a good idea. The good news is, coffee and tea are still on the agenda! There are tow keys to good prostate health; diet and activity. And both benefit in more ways than just prostate health. They’re good for heart and brain health as well. Tips for prostate health It’s all about a balanced diet, which help overall health anyway. Leafy and green veggies are very good. Especially broccoli, brussels sprouts, asparagus and of course, salads with leafy greens such as kale and spinach. But avoid charred meats as there is believed to be a link between them and a risk of cancer. Reducing your consumption of red meat is important as well. Enjoy more plant-based meals every week. Keep up on fruits as

Alex Hurst June 14, 2021

Health

4 myths about supplements

When it comes to supplements, the sheer number of options on the market can get overwhelming. With that abundance also comes plenty of confusion and misconceptions about their effects and use. Here are four common supplement myths you may find yourself falling prey to, debunked. Supplement Myths MYTH NO. 1: “I can get all nutrients from food; I don’t need supplements.” For the most part, this “myth” is true. A healthy diet is one that provides lots of fresh, wholesome ingredients including fruits, vegetables, whole grains, dairy, meats, whole eggs and poultry. A varied diet will provide all the essential vitamins, minerals, amino acids, enzymes and phytonutrients you need to fuel your metabolism and your muscles. However, if your diet is lacking, you miss meals, you have bad eating habits, or you exercise to the extreme, your diet might not be delivering. Taking a multivitamin or greens supplement can help

Karen Lee May 17, 2021

Fitness

The boxing workout

Boxing is a great basic sport, but drilling for the actual sport can actually improve your cardio stamina, endurance, coordination, strength, and balance. To help you improve on your boxing skills, we have designed a boxing style circuit mixed with a conditioning round, Tabata style (20 seconds of full on effort followed by 10 seconds of rest, repeated eight times). But first, you will need a lesson on the basics: BASIC “FIGHTER STANCE” Keep your feet shoulder width apart and stand diagonally with your lead foot (if you are right handed, your lead foot will be your left leg) slightly ahead. With your hands in a fist, bend your elbows and keep your hands in front of your face. Lean forward slightly, and keep your abdominals tight. Always be ready for action by keeping on the balls of your feet. BASIC PUNCHES All punches include a rotation of the hips

Nichelle Laus May 9, 2021

Fitness

Five foods to burn belly fat

We all know abs are made in the kitchen. Try these five foods to help you see results faster. Half of the challenge of maintaining or losing weight starts in the kitchen. Not only is that where we make most of our meals, but it is also a place where we snack. It’s the place we find ourselves in between meals or munching on potato chips late at night. It’s true. We all battle hunger between meals, there is no denying it—but it’s important to snack on healthy foods that are beneficial for your body. If you are exercising, but don’t see results, there is a good chance you’re sneaking foods into your diet that are preventing you from reaching your goals (hint: salt!). Swap out those unhealthy choices for these snacks that will keep you full, give you a nutritional boost and leave you feeling energized. Almonds and walnuts

Charmaine Millaire April 26, 2021

Fitness

Fascia: What you need to know

Fascia plays a key role in health, athletics and pain management . Keep yours flexible and properly aligned. One of the latest buzzwords in the fitness industry is “fascia,” but do you really know what it is? While it’s a new concept to many, this internal spider’s web has been studied for years and is finally coming to light. Here’s a primer on how fascia impacts your athletic performance, day-to-day living, and effects pain management and injury prevention: Picture yourself prepping a raw chicken breast for dinner. (Don’t get grossed out, I promise this is going somewhere!) Think about the thin, filmy layer that separates sections of the meat— that’s fascial tissue. Fascia covers and interpenetrates every muscle, bone, nerve, artery and vein, as well as all of our internal organs including the heart, lungs, brain and spinal cord. This intricate system exists from head to toe as one contiguous

Melissa Putt April 11, 2021

Fitness

Take good care of those feet!

We use them every day but we don’t seem to pay them much attention unless something goes wrong. Good foot health as we age is important. It’s kinda funny how much we use and rely on our feet, but we don’t do a whole lot to take care of them as we should. Because when we hurt our feet, well, that’s pretty much it until we get them better. When our feet are out of commission, it has a knock-on effect on our whole body from legs to hips and our spine. An ear infection can even toss off our balance and make walking harder. So here’s some things you can do to keep on walking or running or skipping or paddling or… Tips for Good Feet Health Start with shoes You need the right size. Sometimes, we might try a slightly smaller or bigger size and try to compensate.

Alex Hurst March 22, 2021

Fitness

Build a portable home gym

No, you don’t need weights — and bricks and mortar. Just a few pieces of adaptable gear that let you push, pull and get your workout in. Canadian fitness guru Nichelle Laus answers readers fitness questions in Silver and Optimyz Magazines. Q: With the gyms being closed right now, what equipment should I have at home so I can do online classes? A:This is such a great question, and I absolutely love it because it shows that there are people out there who aren’t willing to settle for a life of complacency or laziness just because gyms are closed. It shows people still want to move deliberately and get their exercise in, which warms my heart. Honestly, while gym closures have been hard on us, it’s also been an incredible opportunity for us to grow as coaches because it has challenged us to program on a whole different level. I’ve

Nichelle Laus March 19, 2021