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The SlimBody4Life Method is a low intensity, low-impact form of exercise that can be used by anyone who is looking for the above benefits. It is a comprehensive exercise program that will help with aerobic fitness, whilst improving your flexibility, balance, and endurance. It is also designed to help build muscle tissue and increase bone density whilst helping to increase your overall strength. It will also give you more energy each and every day.
The SlimBody4Life Method is designed so that you can do it anywhere at home, at the beach, in a park. You can do it by yourself or you can get a group of friends together and practice it together.
However, before starting you should consult a doctor if you have been sedentary, are over age fifty, or have any risk factors for (or a history of) heart disease, stroke or diabetes.
Once you get a medical go-ahead, your ready to start.
TIP: If you find any of the exercises are too challenging or you cannot do them because of a disability select another exercise that you can do and perform for the recommended number of repetitions.
The Healthy Eating Plan for Seniors
As people get older they tend to be less active and the rate at which their body uses energy decreases so they require less food to maintain the same weight. For some, food intake generally is lower and the amount of lean body tissue decreases whilst the amount of body fat increases. Yet, others maintain old eating habits not realizing that most people gain weight more easily as they age.
It is thus recommended that all phases of the Eating Plan are equally applicable for seniors. However, seniors might require higher levels of specific nutrients like antioxidants to defend against free radical damage associated with aging, Vitamin D and calcium to keep bones strong, and folic acid to retain mental sharpness and to reduce the incidences of stroke and heart disease.
To get these vital nutrients, we emphasise nutrient-dense foods like darker-coloured vegetables and fruits that have higher levels of vitamins. We also suggest eating dark, leafy greens like spinach, orange and yellow vegetables like sweet potatoes and squash, and colourful fruit like strawberries and mangos that are more rich in Vitamins A and C and in folic acid. Other nutrient-dense choices include romaine lettuce rather than iceberg, and peaches, apricots, or nectarines rather than apples, celery, or cucumbers.
Here are a few tips for when you reach the Lifestyle Eating Phase of the plan:
• Eat a variety of foods from all major food groups (fruits; vegetables; breads and cereals; milk and cheeses; meat, poultry, fish, and dry beans) to obtain all the nutrients needed for good health.
• Avoid foods high in cholesterol.
• Limit total fat intake to less than 30% of your calories and keep intake of saturated fats to less than 10%.
• Increase your intake of dietary fibre.
• Be selective of foods that cause gas problems.
• Prepare moister or softer foods, or smaller portions, if you have difficulty with dry foods.
• Limit the use of salt and sodium compounds.
• Increase your calcium intake, especially women by eating lots of bone building green leafy vegetables.
• Avoid too much sugar.
• Drink at least eight glasses of water daily to avoid dehydration and constipation
• If you drink alcoholic beverages, do so in moderation.
• Drugs interact adversely with certain nutrients. If in doubt, before you take them, ask your doctor or chemist.
NOTE: before starting the Healthy Eating Plan Consult your doctor, physician, or specialist especially if you have a pre-existing health condition or medical concerns.
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