Strengthening exercises and stretching exercises you can start today

Stretching exercises

These can be started simply by stretching your limbs outwards in specific movement for example up and down and,or left or right. This will loosen the muscles.
The benefits of this are you can make up you own exercise routine to match you ability.
Repetition is key, start with 5 repetitions per ligament.
Once you are doing well with this, you can add resistance bands to make the muscles work harder.

Strengthening exercises

Progressive loading
The training weight for a person to start with is usually established by finding the maximum load that can be lifted 10 times in repetition.
( Usually about 75% of maximum strength ).
with all exercises, it is best to start with only a few repetitions of each exercise for the first to weeks, then progressively increase the number  of repetitions over a period of about 4 weeks, until 8 to 10 repetitions can be achieved.
Allow a recovery period between each exercise to avoid fatigue.
Most importantly,if a particular exercise is causing pain in the muscles or joints, then reduce the weight and/or the number of repetitions required.

Discover these tips on nutrition for sport and a healthy living

The sport and healthy life diet must have two basic components;
Enough fuel to meet training and sport demands
Essential nutrients for a good healthy life

Nutrients

Carbohydrate - for energy
Fat - for energy
Protein - for growth and repair of tissue
Vitamins - for growth and repair of tissue
Minerals - for regulation of body processes
Dietary Fibre - for regulation of body processes
Water - for regulation of body processes

Carbohydrates
There are two main types of carbohydrates
complex:
Breads, rice, cereals, pasta, biscuits, potatoes, peas, sweetcorn,parsnip,carrots,dried beans and lentils,fruit, milk and yogurt.
Simple:
Sugar, honey, jams, marmalade's, confectionery, cakes, soft drinks and cordials, sweet biscuits and flavoured mineral water.
Complex carbohydrates also contain vitamins, minerals and dietary fibre and are therefore better for you.
Simple carbohydrates are high sugar content and high in fat content.

Fat
A small amount of dietary fat is necessary for good health.
It is recommended that the amount of fat in the diet be kept to 25% to 30% of total kilojoules consumed.
Sources of dietary fat; cream, sour cream, butter, margarine's, full cream milk, cheese, ice-cream, yogurt, nuts, chocolate and snack foods.

Protein
Protein is essential for building and maintaining the body's tissues, such as muscles, skin, hair and blood. Protein also helps in the formation of antibodies.
The basic units of protein are called amino acids , 9 of these cannot be produced by the body and so must be consumed in the diet.The recommended daily amount of body weight.Sources of protein are; lean meat, eggs, dairy produce, fish and poultry, vegetables, nuts, bread,rice, etc.

Vitamins and Minerals
Vitamins C, B, folate, pantothenic acid and biotin are easily passed by the body and so need to be included in the daily diet. Vitamins A, D, E and K are stored in the fatty tissues of the body and therefore can accumulate over time if an excess is consumed.

Minerals are required for nerve transmission and muscle contraction.
The two most important minerals are iron and calcium.
Sources of iron are; lean red meat, liver and green leafy vegetables.
Sources of calcium are; low fat dairy foods.
(To increase calcium retention, minimise caffeine and salt intake.)
Vitamin and Mineral tablets should only be used if your diet does not contain enough.

Dietary Fibre
Dietary fibre consists of plant material such as cellulose, hemicellulose, pectin, polysaccharides, gums, mucilage and lignin.
These are found in wholegrain cereals,fruit,vegetables, nuts and legumes.
dietary fibre slows down the release of sugars from food and gives a move sustained release of energy.

Water
Water is essential for the body to function properly.
Water is passed regularly by the body and through the lungs and skin, so it needs to be replaced.
Thirst is not a good indicator to replace water lost through exercise.
It is recommended that you drink 2litres of water a day.

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Health benefits of fish

Eating plenty of fish on a regular basis can help protect you from a range of serious diseases. But are there any dangers in eating too much?

Oily fish such as salmon have the highest concentrations of Omega-3 fatty acids

Fish is a superfood. Packed with vitamins and minerals, and a major source of omega-3 fatty acids, fish can help to protect against a range of diseases, from cancer to heart disease, depression to arthritis.

The benefits of eating fish

Heart disease

No wonder the Government wants us all to eat more, with the Food Standards Agency recommending at least two portions a week of fresh, frozen, or tinned seafood (one of them of oily fish). The British Heart Foundation says eating oily fish can help to reduce the risk of heart disease and improve your chances of survival following a heart attack. Fish does this by lowering levels of fats called triglycerides in the blood - raised levels are associated with heart disease. Fish oils also appear to help reduce blood clotting and abnormal heart rhythms after a heart attack.

Alzheimer's

Polyunsaturated fatty acids found in many fish may prevent damage to brain cells. Eating fish can also reduce the risk of high blood pressure, which is linked with dementia. A French study of 2000 people showed that those who ate seafood at least once a week had a significantly lower risk of dementia over a seven-year period than those who didn't.

Cancer

A Swedish study of 6000 men over a 30-year period showed that those who didn't eat any fish had between double and treble the risk of developing prostate cancer, compared to those who ate moderate or large amounts. Shellfish, such as crab and lobster, also contains selenium, thought to have cancer-fighting properties.

Depression

It's been reported that fish can help to ease depression. Again, it's down to omega-3 fatty acids, which are believed to raise levels of the brain chemical serotonin.

Arthritis

Population groups that eat a lot of fish - Inuits in Greenland, for example - have low rates of inflammatory conditions such as arthritis. Studies have also shown fish oils to be useful in relieving the symptoms of rheumatoid arthritis.

Social benefits

According to research carried out in Mauritius, children given lots of fish from the age of three are less likely to have criminal records by the time they reach 23.

Skin

According to dermatologist Nicholas Perricone, author of The Perricone Prescription, a salmon-packed diet can help smooth out age lines.

Which fish to eat

• White fish like cod are a good source of low-fat protein and minerals.
• Oily fish such as sardines, pilchards, salmon and mackerel have the highest concentrations of omega-3 fatty acids.
• Crab, lobster and mussels come into the shellfish group and contain selenium, thought to have cancer-fighting properties.
• source- http://www.saga.co.uk/health/healthy-eating/benefitsofeatingfish.aspx

Things To Look For In A Personal Trainer

Regular exercise is key to getting in great shape and staying that way. While many people can exercise on their own and get excellent results, others need a little bit more motivation to achieve their goals. Hiring a personal trainer is one way to ramp up your exercise program and get the results you want from your exercise program. When hiring a personal trainer, there are a few things you should look for before putting your money and your body on the line.
Before hiring a personal trainer, be sure to ask if he holds an accreditation or certification. The National Committee For Certifying Agencies or NCCA, certifies professionals such as personal trainers, nurses and therapists who provide excellent care. Your trainer should also be certified in CPR, in case you begin to feel unwell during exercise sessions. While many personal trainers do not have a college degree, it is helpful to hire one that has extensive education in anatomy and physical fitness. Personal trainers who are independent contractors should also carry liability insurance. While many trainers are employed by fitness centres, many are contractors who work for their clients. Failure to carry liability insurance could cause you to be liable for any injuries your trainer receives while working with you.
The personality of your personal trainer may also affect the results you get from training sessions. Many people need someone to push them to exercise harder, while others are self-motivated and need less instruction. Find a personal trainer you can relate to and who pushes you to get the best results possible. Avoid choosing a trainer who works you too hard, making you extremely sore for days on end. While it is normal to have some muscle soreness after exercise, you should be able to move around and complete daily tasks after exercise sessions. Personal trainers should also answer any questions you have regarding your exercise routine. Avoid hiring a trainer who dismisses your questions or avoids giving you direct answers.
Hiring a personal trainer can help you achieve your fitness goals more quickly than working out on your own. However, it is important to realize that you must do the work yourself to get the best results possible. Always come to training sessions dressed in women's sportswear or activewear and be ready to exercise. Bring water with you and write down any questions you have for your trainer, so you can make the most of the time you have with this fitness professional.

A health and fitness program

To ensure that you have a good health and fitness program you need to consider a few key elements to include.
Prolonging life and promoting health through the organised efforts and informed choices The dimensions of health can encompass "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity"

Where do you start I hear you ask??
Well the first stage is to look at the hear and now.
What can you do for exercise now and very important what do you eat now.
Once you know this you can then plan your health and fitness program and set you goals.
Looking into are diets can, and will surprise us and sometimes we need to fix our diets before hitting the Gym.
Lets start with diet, you need to plan to eat good quality food low in fat but good in vitamins, nutrients and protein. One suggestion for this is is homecooked food. You know whats in it, and can use the best fresh ingredients. Homecooked bread, cakes and meals will all be better for you than the unhealthy supermarket food thats out there.(cakes was put in there for the sweet tooths out there like me)and cooking more will help you check your eating the right food.
There are many online, offline resources to help you plan this.
Next lets start with exercise, plan what you know you can achieve to keep it simple.
As you achieve this plan and gain fitness add more staminer exercises.
Again you can find resources out there to help you make you plan.
Finally make a master plan you can achieve, set goals and stick to them.
With a plan for a diet and excercise program designed by you, achieveing fitness will be easier.
Everyone is different so keeping fit is down to you
Good Luck