Gather some friends for a therapeutic painting session and unwind. For-fun painting classes (a.k.a "Paint bars", where an instructor leads everyone through painting the same picture while participates indulge in some beverages) have become increasing popular for a fun and relaxing night out. Head over to PaintNite.com to search for class times and locations.
Another helpful stretch starts in the same standing position, but this time, clasp your hands in front. Turn your hands so the palms face the ground and bring your arms up to shoulder height. Press your palms outward, away from the body, and hold the move for about 30 seconds, release, and repeat. This exercise benefits the muscles of the neck, shoulders, and upper back.
Lie on your back with knees bent and feet flat on the floor. Raise your bent legs up so that your knees are stacked over your hips, keeping a 90-degree bend in your knees. Brace your core to press your low back into the floor; make sure to maintain this flat-back position throughout the entire exercise. With your palms facing each other, bring arms up to point toward the ceiling.
If you have a specific skill or knowledge set that you would enjoy sharing with others, volunteer to teach a class on it! Do some research and check if you are eligible to teach, if not, tackle the requirements. Yoga, Zumba, cycling, boxing, cooking, sewing, baking, and dance classes are just a few that require minimal (if any) pre-requisites to become an instructor.
One of the most exciting areas of exercise research is the investigation of cognitive function. What scientists have learned so far is that brain neurons, the special cells that help you think, move, perform all the bodily functions that keep you alive, and even help your memory, all increase in number after just a few days or weeks of regular activity. In a study in which researchers used an MRI machine to measure the amount of brain tissue in adults 55 years of age and older, they found results, consistent with other studies of aging and brain volume, showing there were substantial declines in brain tissue density as a function of age in areas of the brain responsible for thinking and memory, but importantly, the losses in these areas were substantially reduced as a function of cardiovascular fitness. In other words, the fittest individuals had the most brain tissue.
You should consult your physician or other health care professional before starting a HASfit program or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
Marching: Hold on to a sturdy chair for balance, and lift your right knee up toward your chest, then lower to starting positions. The left knee can be bent slightly. Repeat 10-15 times with the right leg, and then do the left leg. You can progress to touching the chair with one finger for balance, then eventually without holding onto any support at all, and finally with your eyes closed. You can also try alternating the marching between left and right leg instead of one set with one leg.
You guessed it. It decreases. The good news is that some studies, but not all, show improvements in flexibility when individuals engage in exercise programs that involve stretching exercises. Unfortunately, the studies on flexibility in the aging population aren't as complete as they are for studies of strength and endurance, but the studies do suggest that significant improvements in the range of motion of various joints (neck, shoulder, elbow, wrist, hip, knee, and ankle) can occur when stretching exercises are prescribed. It's just that it isn't clear how much flexibility training older adults should do to maintain good range of motion and joint function.
Going to the movies is an experience that will never get old. Nothing better than a cold dark theater and buttery popcorn fingers. Choosing the movie is easy, head over to Rotten Tomatoes to find reviews on the latest releases. You can also search tickets and showtimes to see what movies times you can make after dinner. Don't worry about the line, purchase your tickets right from the Rotten Tomatoes site.