28 March 2012
Last Updated on 08 April 2012
Weight Loss Yoga
Weight watcher’s Power Yoga
I. Five ways to eat better.
1. Eat a good breakfast everyday
- Use fruits, milk, yogurt, hot or cold cereals, low-fat cheeses, and instant breakfast mixes.
- Try low-fat milk and a bran flake type cereal. You get calcium, B-complex vitamins and fiber (5.5gms. in 2 cups).
2. Get enough protein
- Rotate skinless chicken, fish and lean meats as main courses.
- Have daily doses of whole grain, nuts, seeds, peas and dry beans.
- Use low or non-fat dairy products regularly.
- Eat eggs occasionally.
3. Drink plenty of water
- It makes up more than half your body composition and must be replaced daily.
- You need it to regulate body temperature, digest foods and prevent constipation.
- Drinking coffee, tea and alcohol increase water loss (try cocoa instead).
- Popsicles and fruit juices are good alternatives to plain water.
- Exercise increases the need for water.
4. Fiber is important
- Aids digestion, prevents constipation, decreases cholesterol and blood sugar.
- Eat whole grain cereals.
- Eat vegetable (and fruits) raw when possible with skin.
- Add dry beans to soups, stews, and salads.
5. Minimize High Sugar and Processed Foods
- Sweets and desserts tend to be high in calories and low in nutrient.
- Soda pops and other sugared drinks are poor beverage choices (try water or pure fruit juice instead).
- Minimize use of table sugar and syrups.
II . Five ways to increase eating pleasures
1. Add texture and flavor to foods
- Texture:e.g.post, Grape-nut, cereal on yogurt.
- Flavour: e.g.,garlic in spaghetti sauce.
2. Stimulate your sense of Taste
- Eat hot and cold foods in the same meal.
- Rotate bits of food from the choices in your plate.
3. Eat with a friend
- Arrange a regular date,e.g.every Wednesday evening.
- Have a potluck meal where friends bring a dish.
4. Careful Preparation
- Buy and cook small quantities to avoid the same old leftovers.
- Cook meals ahead and reheat or defrost when needed.
- Keep easy-to-fix items available in case you don’t feel like cooking (e.g. fruit, yogurt, peanut butter, hearty canned soups, low fat cheese).
- Occasionally use Meals-on-Wheels (if available) for a good, easy meal.
5. Set the Table Attractively
- Make mealtime more interesting, fun and enjoyable.
- Eating adequate calories in critical so make it a focus of each day.
III. Five reasons to Eat Well
1. Malnutrition presents a major health risk
- Malnutrition decreases immune function.
- Malnutrition increases the likelihood of disease.
2. Diet requirements change with aging
- Dietary needs for older adults are different from those for younger adults.
- Sense of taste and thirst is reduced, requiring more attention to water and food needs.
- Medication can affect appetite.
3. Medication may interact with foods
- Careful food choices are critical if you are on medication.
- Ask your pharmacist or doctor if/how your medication can interact with your diet.
4. Vitamin and mineral deficiencies can be avoided
- Careful food choices are essential.
- If caloric consumption is low, it is more important to select foods with high nutrient value.
5. Calorie needs increase with exercise
- Exercise is necessary for successful aging.
- Exercising each day burns 100-400 calories and provides freedom to select healthier food in your diet.
IV. Five easy steps to Begin Endurance Exercise
1. Where and What (home or health club?)
- Do you prefer to walk, ride or row? Or a combination? All are great!
- Swimming and stair-stepping are also good endurance exercises.
- Get well-made equipment (eg. walking shoes with good stability)
2. How hard
- Monitor your exercise intensity and duration.
- Start each session slowly and give yourself time to warm up (five times).
- Judge how your body feels to help monitor exercise intensity.
- You should never be in pain or be unable to speak.
- Monitor heart rate (an exercise professional can help you with this).
- If you are on medication that affects your heart rate, talk to your doctor.
- Start slowly but plan to work a little harder as weeks go by.
3. How long
- Duration may be five minutes at first but plan to gradually increase.
- Progress to at least 20 minutes of continuous exercise each day.
- 30-45 minutes is ideal.
4. How often
- Endurance exercise three to five days each week (do strength exercises on other days).
- If you do endurance exercise daily, alternate weight-bearing with non-weight bearing (walk one day, then ride or swim the next day).
- Be cautious if you start endurance exercise without professional guidance.
- Consider exercising with a partner or in a supervised facility.
- Consider seeing your doctor and an exercise professional before starting your endurance exercise program.
V. Exercise Safely
1. Most people can and should exercise!!
Who should NOT exercise
- Anyone with an unstable medical condition should get their doctors OK first.
- Injury may require waiting for healing-listen to your body and your doctor.
- If you have cardiac, pulmonary, or metabolic disease you may exercise after seeing a doctor and then start in a supervised environment.
2. Getting Started (two ways)
A-start slowly in moderation:
- Endurance exercise: simply walk a little further than you normally do and progress to walking further and faster as the weeks and months pass.
- Strength exercise: lift a weight that you are used to lifting but do it more times than you normally do and gradually progress to lifting the weight 15 times.
- With endurance or strength exercise at a vigorous level; see the doctor, and then an exercise professional for screening tests and program advice.
3. Listening to your body
- You should always be able to catch your breath and speak comfortably while exercising.
- You should sense effort, may be some discomfort but never pain.
- Always remember to warm up (start slowly) and cool down (stop gradually).
4. Who can help: Check with an Exercise Professional who…
- Can teach you which exercises to do and how intensely to do them.
- Has a college degree, usually in Exercise Science, but maybe in another health field.
- Is certified by a credible organization (e.g. ACAM, APTA) and may have special training to work with older adults.
VI. Three ways to test your fitness.
1. 30-second Chair Stand (measures lower body strength)
- sit in chair (seat height:17”) with feet flat on floor
- cross arms over chest
- count the number of times in 30 seconds you can come to a full stand
2. Two minute Step-in-Place (measures endurance)
- let you partner find the point midway between your hip and knee
- mark that target height on a table leg or a wall
- march for two minutes and count how often the right leg reaches target height.
3. Sit-and-Reach (measures flexibility)
- brace chair against wall and sit on edge
- place one foot flat and extend the other leg with heel on floor
- with arms outstretched reach to toe on extended leg
- note position of fingertips to measure inches short of (-) or beyond (+) toes
F= females; M=males; the sit-and-reach test is measured in inches.
VII. Five causes of inactivity
1. Avoiding discomfort (e.g. Muscle and joint aches)
- Discomfort when exercising can lead to avoidance of activity
- Avoidance of activity causes a decline in fitness and more discomfort
- Exercise takes effort and may involve some discomfort but is tolerable.
- Discomfort will be reduced over time and benefits will come quickly
- Most new exercises report improvement in joint pain within weeks.
2. Convenience or Modernization (e.g. Cars, elevators, TV/online shopping, restaurants)
- Deprive us of the normal level of activity our ancestors experienced
- Minimize effort and caloric expenditure for required daily activities.
- Walk short trips, take stairs, shop at stores, and cook meals
- Increase caloric output doing the little things.
3. Sedentary recreation (eg. Watching TV/movies, or surfing the net)
- Cheats you of the fun and joy found in active pastimes.
- Invites deconditioning and obesity
- Enjoy long walks, bike rides or playing active games
- Fights deconditioning and increases caloric expenditure.
4. Disease (e.g. Hypertension, diabetes and heart disease)
- Avoidance of exercise because of fear of making condition worse
- Believing that medication interfere with exercise
- Exercise is a key to managing symptoms of these diseases
- Exercise can help minimize the long-term impact of these conditions.
5. Injury (eg. Strained muscles)
- Weeks or months of inactivity cause loss of strength and flexibility, which makes exercise difficult.
- Injury becomes a long-term excuse to avoid activity
- Rehabilitate and then resume an active lifestyle.
- Schedule regular exercise for injured area and whole body.
Symptoms of Inactivity-Related Loss of Function:
- Difficulty walking up stairs or performing simple tasks ( eg. Lifting a gallon of water)
- Muscle aches, strains, and sprains occurring more frequently
You can begin to overcome these causes of unnecessary decline!
VIII. Five Easy Steps to Beginning Strength Exercises
1. Make a Commitment
- Exercise will take some time and effort
- Expect to strength train 20-45 min. two or three times each week.
- You may be a little sore for the first week, but it will pass.
- Join a club, work with a trainer or buy home equipment.
- Expect costs, but they can be minimized.
2. Get a Good resource
- This can be a personal trainer but it can also be a good book.
3. The routine
- Eight - 15 repetitions (one complete “ lift and relax” cycle) for each set and two or three sets of each exercise.
- If you cannot do at least eight repetitions the weight is too heavy
- Breathe once for each repetition; always move the weight slowly
- Rest two minutes between sets or do an exercise with a different muscle group.
- Your whole workout should take less that 45 minutes.
- If you exceed 15 repetitions the weight is too light; gradually increase.
- Gallon milk containers make good weights; just fill to increase weight
- Dumbbells and cuff weights are right for some people
- At first, you will be increasing the weight every week or so.
5. Rest and grow
- Do not do strengthening exercise routine on two consecutive days
- Rest to give your muscles a chance to recuperate
- You will become much stronger-probably 25-100 percent stronger in each
- Research shows the biggest improvements are in the first FEW months.
Give it a chance - you’ll never be sorry!