The word ‘balance’ also comes with numerous definitions. It is on us to determine which one works best for us. In this article, we will discover how we can be as close to a balanced life as we can, based on the stage of life that we are currently living.

What Really Is A Balanced Life?

While a completely balanced life is a fantastic miracle, it is rather simple to build one, provided you have the grit to do so. Time and effort become the two essential keys to defining your version of a balanced life. To some, a balanced life may be the presence of financial independence, a healthy diet, a cozy place to call home, a loving partner, and other such equivalent factors. To others, balance could be the absence of pending assignments, any physical or mental weakness, unnecessary distractions, and such.

We have established that balance is not the same for all of us, hence its multifaceted use. However, certain features such as general calmness, optimism, and the motivation to get out of bed to start a new day remain common. Coming to the use of time and effort, you decide where you invest them and how.

How To Have A Balanced Life?

There may not be a manual to build a perfectly balanced life, but we can provide you with a few steps that seem to work for the rest of the world and ourselves. Life, as many say, is a continuous process of trials and errors. Explore your options and opt for what works best for you.

●      Time Management

Time is an endless yet scarce resource. Hence, it is essential to make sure we invest this resource in only the activities and places that deserve it from you. Time management is more than ticking off things from your to-do list.

It includes being satisfied with each of the activities that you do. Organizing is a crucial part of time management as it enables us to distribute our effort effectively to tasks that need urgent attention.

●      Effort Management

Similar to time, the effort we put into our activities should be optimized to best fit the occasion or situation. I’m sure we can agree that not every activity requires the same amount of effort and energy as other more essential tasks do.

Here, prioritizing is the key element. The act of selecting, deciding, and most importantly controlling where you put your physical or mental strength is one that should be carefully selected. Ideally, the tasks with the most impact on our lives deserve the most effort.

●      Healthy Diet

What we eat throughout the day is a crucial contribution to how we spend the day. At least three meals a day is a basic necessity that should not be skipped. When planning our daily meals, make sure to add appropriate ratios of proteins, carbohydrates, fats, vegetables, fruits, vitamins, minerals, and more importantly, water.

It may be hard to believe but drinking at least 2.5 litres of water each day can improve a lot of digestive and skin-related issues that may be a small but significant stressor in your life.

●      Workout Routine

Just like a healthy diet is necessary to keep daily stressors away, a regular workout routine also becomes equally critical inclusion. Scientific researchers have concluded that even 30 minutes to 1 hour of regular and light exercises every day can put an end to health and basic mood-related issues that may be hindering our daily functioning.

Be it a trip to the gym, a walk in the neighborhood, or yoga at home, every effort to maintain a healthy body and mind ensures less stress on the daily. If you are worried that your age may be preventing you from starting a workout, here is an article to help you prevent muscle loss even after 50.

Why Is Balanced Life A Necessity?

We live in a world of 5G internet speed and bullet trains and the only common characteristic we have with these is the corresponding speed of our very own lives. It is easy to understand why we cannot find time for ourselves in our lives.

We often hear the phrase “work smarter, not harder” but fail at utilizing it. The simplest way to utilize it is by prioritizing important tasks, distributing our effort in a way that it is employed only where required, maintaining a healthy diet, and simply remaining hydrated throughout the day.

These habits not only improve your physical and mental health but also gradually improve the way you solve minor daily problems which then gradually lessen the level of stress you may have been facing regularly.

How To Have A Balanced Student Life?

Students in schools and colleges are some of the most stressed individuals in nearly every part of the globe. They can point out numerous relevant reasons why they face stressful situations every single dad ranging from incomplete assignments to tuition fees, and more such reasons.

Here are some tricks for the future generation to be better problem solvers and disciplined adults.

●      Get Enough Sleep

As a student, sleep might as well be the one thing that feels most unnecessary but is actually the very determinant of how good or bad your next day will be. There have been several researches and they all conclude that at least 6 to 8 hours of sleep is crucial for the body and brain to remain functional.

Pulling regular one-nighters for homework, assignments, or other reasons may not be the best in the long run of piling stressors.

●      Learn to Say NO

As a budding adult, it is often difficult to choose between the responsible choice and the YOLO choice. However, setting boundaries and limits for oneself is important in order to prioritize and put in efforts only where they are meant for.

Remember, saying no to activities that you are not comfortable with and indulging in things that waste your time makes you a more mature person.

●      Regular Exercise

This may be the activity that students often leave for later and avoid altogether. A regular workout routine and a healthy diet form the basis for facing fewer stressors throughout the day.

Starting with a simple yoga routine or other such in-house workout routines is a great way to build your immune system. Here is a guide to help beginners with their home workout.

●      Indulge in Hobbies

Hobbies are fun ways to spend time with oneself and often work like magic to relieve stress. Art, music, photography, reading, weaving, crocheting, cooking, doodling, journaling, and even simply sleeping can be helpful and artistic hobbies.

There are no limits to creativity and ways to spend your leisure time. Hobbies help one to briefly turn away from other responsibilities to focus on one’s heart. 

Conclusion

To conclude, stress management does not happen overnight, and nor does life balance itself without effort. It takes small but significant changes in daily activities to create a balanced life which in turn reduces the amount of stress we face in the long run.

It is also essential to note that the stress management method that worked for one may not work for another. As previously mentioned, life is all about trials and errors, hence you need to deploy some changes to see if they work best or not for you to get the desired results.

The post Stress Management Techniques for a Balanced Life appeared first on Live Well Live True.

Social media personalities follow and maintain a Wellness Routine that fits into their schedule and keeps them fit and away from unhealthy habits. Now, that doesn’t sound too difficult, does it? Because it is not.

What Really Is A Wellness Routine?

Building an efficient Wellness Routine includes simple changes in daily habits such as staying hydrated throughout the day, taking time out for all 3 meals, including at least 30 minutes of regular workout in your day, maintaining a sleep cycle that does not change each week, controlling your screentime, and other such effortless activities. A Wellness Routine can be your first step to leading your best days and having the courage to face the lesser good days.

Why build a Wellness Routine?

Before we start having salads for meals and investing hours in the gym, it is essential to recognize that a Wellness Routine is unique to one’s needs and physical requirements at the moment. It can be helpful to follow someone else’s routine in order to figure out what suits us best. But one such routine is only helpful when it serves our purpose right and makes us happy to follow it.

You may be impressed by the intensity of another’s routine but incorporating it into your life may not be the most practical decision. Hence, identifying what your day needs that will improve your physical and mental well-being is the key to a wellness routine.

Wellness Routine: Not A One-Time Plan

It is also important to understand that a wellness routine is not a short-term goal that one needs to tick off their to-do list. It is one such investment that will continue to benefit you as long as you maintain it regularly. As is the case with any long-term plan, results from a wellness routine may not be felt or visible immediately. However, once you have adopted one, it is needless to say that results are inevitable.

We are often deceived into believing that physical and mental wellness can only be beneficial if it is started from a younger age. In fact, wellness does not consider age, as long as one is ready to change their life for the better. Here’s a thoughtful article elaborating on what people over the age of sixty need to keep in mind regarding wellness.

Where to start with a Wellness Routine?

The first steps to building a wellness routine are discipline and dedication. It is best to make small changes before moving to the more potent changes. Here are some easy tasks to start your day feeling refreshed:

• As soon as you leave your bed in the morning, make sure to arrange it instead of leaving wrinkled sheets and disorganized pillows. You may think you will do it later but we know from experience that ‘later’ doesn’t come easily.
• The next thing you would want to do is drink at least one full glass of water. This not only helps you feel instantly fresh but also prepares your digestive system for the rest of the day.
• If you are one to cook your own meals, remember to make breakfast the most filling and nutrient-rich meal of the day. This first meal decides the course of the rest of your day. Hence a well-balanced meal is essential.
• A few minutes of relaxing meditation and yoga can help you stay active and productive throughout the day. Additionally, if yoga is not your league, a walk in the neighborhood can be equally beneficial. In-home exercises are also equally beneficial. Here’s an article for everything you need to know about exercises at home for better well-being.
• Social media is seen to have taken up most of our time, from the moment we wake up till the time we head back to bed. However, resisting the phone as soon as you wake up and during meals can reduce your screen time by considerable amounts.
• Another important step is to get enough sleep. Being exposed to the blue light radiated from devices before sleeping has adverse effects on the eyes and brain, leading to sleep at later hours, and often early morning hours for the younger generation.
• A sleep routine can be made by simply sleeping and waking up at the same time every day. Soon, the body has added this routine to its clock, ensuring your sleep cycle is maintained.
• If you do not already have an active hobby, it can be helpful to develop some. Reading, painting, knitting, photography, and journaling are some widely utilized indoor hobbies.
• If you enjoy outdoor sports and adventures, try playing a new sport, and wandering

 into a different neighborhood, swimming, rock-climbing, and cycling can be some of your choices, among numerous more.

Now that we know where to start when building a brand new wellness routine, let’s look at some of the essentials that should be a part of your routine. These activities may seem intense for a beginner. But as you continue to develop and customize your routine, these will become just another aspect of your day that does not require your conscious efforts.

What to include in your Wellness Routine?

While it may seem that a wellness routine includes mostly physical aspects, a well-rounded routine includes far more than physical wellness. Living a healthy life starts from one’s own self but extends up to our work, academics, and other equivalent areas. Here are the essential elements of a successful wellness routine:

●      Self-care:

At its core, a wellness routine is nothing but a way of self-care and self-love in order to attain the best out of oneself. It includes drinking at least two liters of water each day, maintaining a skin-care routine, consuming all required nutrient supplements, including some form of workout in your day, and more.

●      A clean diet:

Dieting does not mean eating less food or eating only salads. While greens are essential for our body, eating just greens is not always the best. Nutrient-rich meals with protein, fats, carbohydrates, vitamins, fruits, and vegetables are essential. Furthermore, controlling the amount of alcohol intake and quitting smoking entirely are major steps to maintaining a healthy and happy life.

●      Work-life Integration:

This advanced term for work-life balance encourages workplaces to incorporate emotionally and mentally beneficial methods to make sure their employees are productive and healthy.

●      Organization:

Living and working in an organized environment and office are crucial for staying motivated and getting the best professional results. This organization starts from a clean bedroom and moves further to a clean office space.

Conclusion

As mentioned previously, a wellness routine is unique to you since no one knows your life and what it requires better than you. The activities and methods mentioned here are a few of the ways that have helped most improve their lifestyle. However, when it comes to creating a new wellness routine, a trial-and-error method has often proven to be the best to help figure out what works best for one.

The post Creating a Wellness Routine: Where to Start and What to Include appeared first on Live Well Live True.

Being in your 60s is an achievement in itself! You might have plans to retire and put your professional career behind you. This is the phase wherein you’ll get to focus more on yourself than anything else. There is no better moment to build a new self than in this stage of your life, even though all the changes can be both exciting and terrifying.

At this age, you can be even more committed to feeling wonderful and staying in good health. Make the most of your retirement by striving for a long life of health and pleasure. 

So get onboard with your healthy beverage, sit back and nourish your mind with this piece of information we are about to give. 

Importance of being in check with your health 

At the age of 60, it is extremely crucial to be in constant touch with your health and routinely monitor your health status. In addition to aiding in the identification of underlying medical disorders, routine health examinations can direct you toward remedies that can hasten the healing process and assist you in maintaining and enhancing your general health and well-being.

Here are some of the important benefits of being in check with your health Preventive Care

• Recent Medical Records
• Health Care Personalization Planning
• Economical healthcare costs

Most of the time, men over 60 wait until their health has worsened even more before seeking medical advice. As the old saying goes. “A stitch in time saves nine” people can reduce the amount of time and money they spend at the doctor’s office over time by being an early bird and getting the recommended health tests for several common medical disorders promptly. 

To stay healthy and see early warning symptoms of illness or disease, any male 60 years of age or older must consider performing the following vital health checks:

• screening for prostate cancer
• Tests for any probable cardiovascular illnesses 
• Blood pressure monitoring 
• Cholesterol Diagnosis
• Blood sugar tests for diabetes

Health issues that men are most likely to face after 60

As men get older, the dynamics of their health change, making them more susceptible to certain chronic diseases. Learn more about the most common problems that men may experience as they age. 

Cardiovascular Diseases

Although adult males of any age are at risk of cardiovascular diseases, older men are more prone to it. Coronary artery disease, the most prevalent form of heart disease, is a consequence of plaque buildup in the arteries that feed blood to the heart and often results in a heart attack. Arrhythmias and congestive heart failure are two other forms of cardiac disease.

Prostate Conditions

The prostate glands in men are more susceptible to several diseases as they age. For example, the occurrence of an enlarged prostate and prostate cancer is seen more in older men than in the younger population. According to the American Cancer Society, prostate cancer is the second most frequent cancer in males, and most cases are discovered in those who are 65 years of age or older. Additionally, an enlarged prostate is seen in more than 90% of males over the age of 80.

Strokes

Your risk for a stroke might rise as a result of lifestyle choices like smoking or consuming too much salt.

How healthy eating habits can benefit you in the longer run 

The best strategy to retain health is to embrace a healthy and active lifestyle and that can be achieved with a combination of a great diet and exercise. “Consume a well-balanced diet and get plenty of sleep” is the most common answer you’ll hear from any doctor if you have ever asked them for advice on how to stay healthy. But what does a well-balanced diet even mean?

According to many adherents of the popular fad diets such as the keto diet, it entails avoiding anything that has carbohydrates in it. While for someone else it could include avoiding all types of fats. Additionally, another person might advise you to shun gluten and all dairy.

The concern is that the debate over what constitutes true health can lead to a lot of uncertainty, as well as encourage people to experiment with unhealthy and needlessly restricted diets. A well-balanced diet is a platter that has equal proportions of all the nutrients. Anything that is in excess or anything less can be dangerous to your health in the longer run. 

A nutritious diet aids in the prevention of several serious illnesses like type 2 diabetes, heart disease, and stroke. Additionally, it might lower your risk of getting some malignancies. Eating a balanced diet may speed up your recovery time if you get sick. It is also a key strategy for preventing obesity. 

The power of mental health on physical health 

Great health begins with a holistic approach and not just with fad diets and shortcuts. Your general well-being is greatly influenced by your mental health. A healthy mindset can help you stay in the pink of your health and fend off significant medical issues even at the age of 60. According to a study, having a healthy psychological outlook can lower your risk of having a heart attack or a stroke.

Poor mental health can result in dangerous behaviors and weakened physical health. Diabetes, asthma, cancer, cardiovascular disease, and arthritis are a few of the chronic diseases that are found to be linked with poor mental well-being.

Additionally, schizophrenia, a type of mental disorder, has been associated with an increased risk of respiratory and cardiac conditions. 

Dealing with a chronic illness can also be challenging for those who have mental health issues. People with depression or other mental health issues have greater rates of cancer and heart disease death.

Thus, an overall approach is absolutely necessary for the well-being of health at the age of 60s. 

Conclusion

“Health is wealth” is an old age golden saying and shouldn’t be ignored! No matter what age you are, knowing and being in check with your internal health is a big milestone toward a long-happy life. Men over 60 need a little extra care but in the end, it is all worth it. A small step each day is ultimately the biggest one in the long run. By being updated with your health status periodically, constantly exercising, and by having a wholesome diet, there is nothing on this earth that would rob you of a healthy life. 

The most important thing that men over 60 need to know about their health is that it is never too late! And that age is merely a number, a unit and it doesn’t defy any limits. If you incorporate everything that has been mentioned in this article, be rest assured that even at the age of 60, you’ll be as healthy as a horse. 

The post What Men Over 60 Need to Know About Their Health appeared first on Live Well Live True.

The Muscles are an important organ, attached to the skeletal system that aids in nearly all the movements of the human body. The muscle fibers contract and relax to facilitate movement. With age, naturally, all the cells in the body start to wear out, leading to less efficient and weak bodily functions. Just like other cells, the muscle cells start to wear out with aging. The occurrence of muscle loss after 50, i.e associated with age, scientifically is termed Sarcopenia.

Around 10% of adults worldwide are affected by the prevalent ailment sarcopenia, which usually first appears around age 50. It largely affects the quality of life and acts as a hindrance in daily basic activities. Since it is a naturally occurring disorder, there is no complete cure. Although it can be avoided or managed with considerable care.  

So Grab your healthy snack, and sneak into your comfort corner as we enlighten you about everything about muscle loss, what can be done to prevent it and how it can be managed if you already have it. 

What Is Sarcopenia/Muscle loss?

Sarcopenia, when translated literally, means “absence of flesh.” It is a type of age-related muscle degeneration that is more prevalent in adults over 50. As per many studies, adults lose an average of 3% of their muscular strength each year after middle age. This restricts their capacity to carry out even the most basic tasks. Sarcopenia progresses with age and the muscles start to degenerate even more so. Consequently, it reduces life expectancy in those who are suffering from it. 

Signs & Symptoms of Muscle loss after 50?

Muscle weakness in the case of sarcopenia is the most prevalent sign. However one can experience other signs and symptoms that may include:

• A drop in stamina
• Inability to carry out daily menial activities
• Inability to walk fast
• Difficulty in climbing stairs
• Inability to balance oneself 
• Frequent falls and clumsiness
• Decreased size of the muscles
• Unintentional or sudden weight loss
• Loss of interest in activities that you used to like

Early indications of sarcopenia include progressively feeling physically weaker and having greater trouble than normal lifting objects that are known to you.

What primarily causes Muscle loss?

As mentioned earlier, aging is known to be a natural and primary cause of muscle loss. It is a result of an imbalance between signals for muscle cell growth and signals for teardown. Around the time when a person is in their 30s or 40s, they start to gradually lose muscle mass and strength. Between the ages of 65 and 80, this process accelerates. one could lose up to 8% of your muscle mass every decade, though rates vary. 

All people gradually lose muscle mass, but those with sarcopenia are more prone to greater muscle loss. Even though age is frequently the predominant factor, researchers have identified additional potential risk factors for sarcopenia. These may consist of:

• Lack of physical movement (sedentary lifestyle)
• Unhealthy weight (obesity)
• Diabetes and insulin resistance
• Cancer
• HIV
• Osteoporosis arthritis and rheumatoid arthritis
• Hormonal imbalances
• Severe stress
• Protein deficiency
• Malnutrition 

The decrease in the number of nerve cells facilitates relaying the messages from your brain to your muscles.

How is Muscle loss after 50 diagnosed?

If you are experiencing the above-mentioned signs and symptoms, it is best advised to seek professional help. A healthcare professional performs an initial physical examination after which the patient needs to fill out a questionnaire. The SARC-F questionnaire is the most commonly used set of questions. It is an abbreviation for :

• S — Strength.
• A — Assistance with walking.
• R — Rising from a chair.
• C — Climbing stairs.
• F — Falls.

The patient numbers each range between 0 and 2. The highest maximum SARC-F score is 10 while a SARC-F score of 4 or more indicates the need for further diagnosis.

The diagnosis of muscle loss after 50, although cannot be made by a single test. To diagnose and subsequently assess the degree of sarcopenia, your healthcare physician could suggest several tests, that include:

• Handgrip test
• Chair stand test
• Walking speed test 
• Short physical performance battery (SPPB)
• Timed-up and go test (TUG)

How to prevent the onset of muscle loss?

Since muscle loss after 50 is a natural process, one cannot completely prevent it. However, with a good, well-balanced diet and various exercises, one may be successful to keep muscle loss at bay. The various steps and preventive measures that one can take to prevent sarcopenia include:

• Maintaining a well-balanced, nutritious diet. Since proteins are the nutrients that make up the bulk of muscle, one must include high-quality and large portions of proteins in their diet. For example, an average of 30-35 grams of protein per meal is recommended. With protein, it is also crucial that one introduce additional omega-3 fatty acids, creatine, and Vitamin D3 into their diet. 
• Exercising regularly will not only aid in maintaining an overall healthy lifestyle but also greatly influence the early onset of loss of muscular strength: Maintain a healthy lifestyle that includes physical activity like resistance training.
• Regular checkups: Inform your healthcare practitioner of any changes in your health and schedule regular visits with them.

What to do if you already have Muscle loss?

There are various treatment options available that greatly assist in the management of muscle loss after 50. As there is no definitive treatment available for sarcopenia, a combination of various treatments is given. 

Improved lifestyle

Most sarcopenia treatments include modifying one’s way of living. These alterations to your daily routine can treat and aid in the reversal of sarcopenia.

Regular exercises

Your doctor could advise progressively challenging resistance-based strength training. This kind of workout can increase your strength and stop your muscles from degenerating.

Healthy food

Consuming a healthy diet can aid in reversing the symptoms of sarcopenia when combined with regular exercise. Increasing your protein intake through food or supplements is very important.

Various Exercises to deal with Muscle loss after 50:

As mentioned above, exercises can greatly aid in reversing sarcopenia and if not reversing, it can assist in the efficient management of the condition. The various types of exercises that have proven to be beneficial in reversing muscle loss are as follows:

Resistance training

As the term suggests, resistance training is a type of exercise that is done against gravitational force. Weight Lifting with kettlebells, pulling on resistance bands, or moving a body component against gravity are all examples of resistance exercise.

When one engages in resistance training, the strain on the muscles causes growth signals, which enhance the core strength. Additionally, resistance training boosts the effects of hormones that promote development.

Aerobic exercise

Muscle loss after 50 can also be controlled by sustained heart-rate-raising exercises, such as aerobic exercises like walking, cycling, swimming, hiking, and jogging. 

A combination of both resistance training and aerobic exercises largely helps in the management of muscle loss. To reap the benefits of these exercises, one must engage in two to four weekly exercise sessions. You can also check out our article on the 5 best exercises for seniors to at home for further information.

Conclusions

Age-related sarcopenia, or the loss of muscle mass and strength, can shorten life expectancy and lower quality of life. It is an inevitable condition but with a proper diet and exercise, the degree of sarcopenia can be reduced. 

Protein that is of good quality and adequate calorie intake has been shown to reduce the rate of muscle loss after 50. Supplements like omega-3 and creatine also aid in preventing sarcopenia. However, the best approach to stop and reverse sarcopenia is through exercise.

Exercises that include resistance training and aerobic workouts, appear to be particularly helpful. However, even easy workouts like walking might reduce the rate at which your muscles are lost. The most crucial thing in preventing and reversing muscle loss is to modify your lifestyle and get a little more active. 

The post How To Prevent Muscle Loss After 50 appeared first on Live Well Live True.

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But, be rest assured, these plans are the ones that are going to save you a fortune if any unfortunate mishap occurs and your client plans to sue you. Unless you are ready to pay a hefty price, personal training insurance is your best option to save you from such lawsuit.  

What is personal training insurance?

To frame it in simple terms, personal training insurance is an insurance plan for the personal trainer in case of any sort of mishap. While it is in the best interest of the personal trainer to provide the best to its clients, accidents happen every day. 

According to survey reports conducted in 2019, as many as 468,000 people got injured over a year in the states of U.S. due to exercise. In such cases, a personal trainer must have a soft cushion to land on. 

The benefits out of this insurance

For starters, you will get protection against all the primary lawsuit options from your client. 

• Accidents occurring in the clients resulting in their monetary charges. 
• Product damage caused by the personal trainer. 
• Any lawsuit demanding hefty ransom for the damage. 
• Supplement-based errors also get covered in certain plans. 
• Safeguard your finances. 
• Ensures that you keep working in the industry without any break. 
• It gives an idea about your professionalism to your clients. 

Now, the question arises, is it really necessary?

Unless you want to spend a fortune paying not just the medical expenses but also the regular medical check-up bills, you are free to omit this. The bill can easily round off up to a six-figure, if not more. 

These may also cost you wage cost, adding a strain to your livelihood. All these factors scream the answer to a confirmed YES!
While we state this, it is also important to understand that having this insurance makes you look no less professional or an inexperienced amateur. These insurances add up to your professional outlook, enhancing it even more. 

Types of personal training insurance plans

There are primarily three categories of personal training insurance options:

• General liability insurance: This type of insurance policy covers third-party claims over any damaged property or any sort of injury. If one of your clients gets injured during the training, this plan can cover the medical expenses and even loss of wage. 

• Professional liability insurance: This plan is often known as omission or error coverage. It refers to certain parts of your services or actions that caused an error leading to an accident. Or any sort of unintended negligence towards any step that was supposed to be done (the omission). It covers the needs for the claims that directly relate to you and have happened because of you only. 
• Product liability insurance: This plan provides you with insurance against product and service-based claims. If a client sues you due to dissatisfaction caused by your services or any product that you offer, this will help you out. Furthermore, if you accidentally cause any product damage, be rest assured that this plan will save your fortune!

Top 3 recognized personal training insurance

Due to its high demand, there are a lot of personal training insurance plans available online. While some of them belong to individual owners, here is a list of the top 3 personal insurance plans that you may want to look into according to the various personal training insurance cost: 

• NASM: The National Academy of Sports and Medicine offers one of the best personal training insurance plans along with their certifications. It caters to the fitness industry specifically. Their packages start from $11 a month covering up to $500,000 worth of general liability up to the pro plus plan covering up to $2,000,000 worth for $16 a month. 
• ACE: The American Council on Exercise also provides some of the best insurance plans in the form of yearly packages. Their 1-year policy plan starts from $172 per year covering up to a pre-occurrence fee of $1,000,000 and an annual total of $3,000,0000. Similarly, they have packages for 2-year policy liability limits as well starting from $294 per year. 
• Protectivity Personal trainer insurance: This personal training insurance gets targeted to the personal trainers of the United Kingdoms. The cover starts from 51Euros per annum giving up to $1,000,000 coverage. 

Personal training insurance: Available online? 

With the rise in the personal training sessions online, a personal training insurance online is a valid question. There is only so much that you can guide via the online modes. 

Unfortunately, there haven’t been enough relevant data stating that there might be a recognized online personal training insurance available. However, some institutions do provide their individual online training insurance. 

How can you protect yourself in such cases?

Here are a few pointers that you may want to consider before your personal training sessions online:

• Create an online training informed consent where you mention all the objectives, services, and training facilities you provide. It will help your client have a clear understanding. 
• A client-trainer agreement can help you seal the deal. It informs that the client should take responsibility for the exercises they are doing. It also mentions that you are not liable for any mishap caused as the whole session gets conducted online. 
• Get in hand with professional liability insurance. 
• Be specific with your terms and conditions as well.  

Working without a personal training certification is like a sword in the back of your head that might chop it off any day! No matter how professionally trained you are, accidents are called so for a reason.

Even if your training programs provide top-notch services, mishaps may also occur due to faulty training equipment. In such cases, it is a personal training insurance that can become the knight in shining armor.

The post Everything you need to know about personal training insurance appeared first on Live Well Live True.

Seniors (older adults) are more likely to experience such health issues, which is why maintaining a healthy and balanced diet for seniors is a must. But what is the healthiest diet plan for seniors? Read ahead and find out all about it!

What constitutes a perfectly balanced diet plan?

A perfectly balanced diet plan varies based on many factors like climate, age, gender, body mass index (BMI), height, any other illnesses or immune disorders, etc. A balanced diet involves all the nutrients required by the body. Some of these nutrients can be extracted from the environment like Vitamin D. But many people have trouble absorbing nutrients and have to create a diet plan that complements their nutrition requirements and deficiencies. 

The best diet plan for older adults should ideally consist of foods that improve cardiac health and increase calcium absorption and metabolism in the body. Older people struggle with illnesses that cause fatigue and weakness, but at the same time, aging can cause the body to gain more wasteful fat. This is why recommended to have more protein-oriented meals rather than carb-oriented meals in old age.

Why is a balanced diet plan important for older adults?

A balanced diet plan helps us avoid many health issues as it provides our body with all the nutrition it requires. A balanced diet plan includes foods and liquids that build body strength, which is quite important to maintain as we age.

• As we get older, our body becomes weaker and its ability to regenerate and recuperate easily from diseases starts to degrade. A balanced meal plan accommodates these needs and helps the body retain more strength.
• Our metabolism slows down with age which is why it is easy to gain more weight while growing old if you’re not careful. To keep a healthy amount of body fat, it is important to follow a balanced diet plan for seniors.
• For some people, old age can also mean unpredictable weight loss, and while this may have many other reasons – keeping a balanced diet can be a good way to avoid weakness.
• Some people become more prone to cardiac and orthopedic issues as they age. Even many women experience more health issues when they near menopause. A balanced diet plan can provide the required nutrients to help your body fight these symptoms and illnesses.

7 foods to include in a balanced diet for seniors

Knowing which ingredients benefit you the most can ease the process of drawing up a balanced meal plan for yourself. A daily diet for seniors should include these foods for a healthier life – 

Red vegetables and fruits

How can color impact the benefits of a vegetable? Little known fact, but red-colored food like carrots, tomatoes, pomegranates, cranberries, etc can be beneficial as they increase blood circulation and improve cardiac health. Vegetables like carrots provide Vitamin A which is especially beneficial for people with weak eyes. 

Dairy products

Dairy products like milk, yogurt, and butter contain large amounts of protein and calcium which are beneficial in building body strength, and helpful for older adults who experience muscle weakness or loss of bone strength as they age.

Lean meats and fish

Lean meats contain vitamins like B3 and b12 which are essential for metabolism and healthy fat processing in the body. Fish is the ideal food to include in a diet for seniors, as it contains vital nutrients like omega 3, vitamin E and B12, etc.

Fruits

The best thing anyone can do to transform their diet is by replacing sugar-based products with fruits. Natural sugars existing in fruits don’t flare diabetes and are easy to process for the body. Fruits like apples, bananas, and papayas contain many nutrients and antioxidants that prevent age-related health issues.

Eggs

Eggs are an ideal source of all necessary meal requirements for older adults. They contain protein, and antioxidants which effectively lower cholesterol and cardiac risks in older adults.

Rice

Although not popular among western cultures, rice is the secret to a long and healthy life. Due to the adequate amount of fiber present in rice, it prevents cardiac diseases and builds body strength. It contains numerous minerals and vitamins that regulate blood circulation and improve overall health.

Green vegetables and leaves

Green vegetables and leafy vegetables may feel like undesirable meals but they are some of the most beneficial foods for your body. it contains lots of minerals and antioxidants that keep the body nourished and healthy and contains low calories. They induce dopamine production and help in managing body fats effectively to maintain healthy body weight.

The ultimate balanced diet plan for seniors

The secret to the healthiest diet plan is diversifying your meals and having at least 4 meals a day. Eating small portions of nutrient-packed meals more than 3-4 times can be way more effective than eating large portions 3 times a day. This breakdown of meals helps the body absorb nutrients easily and process carbs and calories efficiently as well.

Now to create a healthy, sustainable, and refreshing diet for seniors, let’s take a look at these meal plans – 

The best diet for seniors over 70 should ideally include many ingredients that contain vitamins and nutrients like calcium, iron, and vitamins A, B12, E, and C. Including calcium-rich foods like milk and leafy vegetables can help your teeth live longer without needing dentures. 

• Breakfast: To start the day, drinking milk along with an assortment of fruits, nuts and eggs can be good. 
• Lunch: Should include lean meats or protein-rich food like tofu or pulses. Having rice for lunch along with these sides can be filling and healthy.
• Dinner: Dinner should always be light like a vegetable medley or soup, brown rice with fish, or a similar assortment of low-carb and high-fiber dishes.
• Snacks/ short meals: Having nuts and fruits in-between as snacks are a good way to control hunger for junk food and maintain a healthy diet. Apart from solid foods, it’s a good idea to drink fruit juices or smoothies as snacks.

Since many foods are not compatible with dentures, it is important to keep a balance between solid foods, soft foods, and liquid diets. These can include a variety of soups, curry-based dishes, fruit/yogurt smoothies, oatmeal recipes, etc.

Conclusion

Maintaining a healthy diet is essential for a happy and disease-free life. For seniors especially, balanced diets play an important role in preventing many health issues, and even act as a remedy for existing conditions or symptoms.

A healthy diet for seniors includes essential nutrients like calcium-rich foods that strengthen muscles and bones, green leafy vegetables and antioxidant-rich foods, and fiber-rich foods like rice and nuts that improve blood circulation in the body. 

Seniors are more prone to heart and orthopedic conditions so it’s important to consume meals that fulfill these deficiencies. 

The post Diet For Seniors: The Ultimate Balanced Diet Plan For The Elderly appeared first on Live Well Live True.

Health experts recommend exercising for everyone regardless of their age, but even more so for senior citizens. Exercise for seniors, especially the ones that can be carried out at home without the use of any special or fancy equipment. 

Although senior citizens should take extra care while exercising as there are few risks. Hence, this article brings you simple exercises for senior citizens to do at home that will not only improve your lifestyle but also aid you in managing health conditions. So, grab your favorite beverage and hop into the world of simple exercises for seniors in the following space ahead. 

Benefits of exercise for seniors

Exercising in itself has several health benefits. However, when it comes to senior citizens, there is a popular myth that they are not supposed to move much and rest as much as they can. While this is hardly true, and as mentioned earlier, seniors must exercise moderately to enhance their health. Below are a few of the many benefits of exercises for seniors:

• Exercise helps in improving your energy and stamina 
• It aids in proper maintenance of balance, preventing you from falling.
• Helps in the management of chronic diseases like diabetes, high blood pressure, cardiovascular diseases, and joint issues such as arthritis, depression, anxiety, etc. 
• Enhances cognitive abilities 
• Improves immunity and prevents the onset of diseases

While aging is a natural process and it is impossible to reverse it, one can definitely manage it and delay the risks associated with old age. Exercise is one fine key tool in achieving that. However, as everyone’s health condition is different, it is recommended to consult a health expert before you engage in any special exercise. 

How to get started with exercises

The start often seems difficult but once started, there is no stopping and the road ahead gets comparatively easier. One of the greatest ways to start with exercises is to start slow. It is not recommended nor expected to do a hard-core exercise on day 1. Consistency is the key and that is all that matters. Take baby steps and increase them gradually. Here are a few tips for you to get started with exercises  if you are an absolute beginner:

Monitor your health 

Before you start exercising, it is essential that you seek advice from your physician. You may have certain conditions that may prevent you from doing a particular type of exercise for seniors and cause damage. Thus, prevention is better than cure.

Don’t set unrealistic goals 

It is quite common to set unrealistic goals when it comes to exercising. Do not go out of your way and exercise. Begin with a simple step-by-step approach. Then, as your fitness level improves, you can continue to add to it. For example, if your goal is 50 sit-ups, start with 25 and then add a few each day. This method will assist you in being consistent and successful. 

Watch what you eat

Certain foods can make you feel sluggish and lethargic. Avoid oily and greasy food and stick to wholesome greens. A good diet instantly lifts your spirits and motivates you to do activities. Don’t forget to stay hydrated! 

Start with the basics 

Plan a comparatively simpler exercise set and then advance it later as you may wish. This will allow you to accommodate the new lifestyle and boost you further instead of overwhelming you. 

Different types of exercise for seniors that they can do at home

To be healthy, and active, and to reap all the benefits of exercise, one does not need to hit those expensive gyms and work out with fancy equipment. A simple chair and a dumbbell in the house can do wonders if you are motivated!

Here are a few simple yet effective exercises that seniors can effortlessly ace:

1. Chair exercises 

If you have a knee or joint condition where movement may cause excessive pain, chair exercise comes to the rescue. You can simply sit on it and do a variety of exercises which includes:

• The seated front shoulder raises

This focuses on the chest and the arms. You can use light weights to do this exercise or skip it. Sit in a 90 degrees position and by keeping your chest forward, gradually raise your arms (with or without the weights) forward and parallel to the ground. Hold it for a few seconds and then bring back your arms to their original position. Repeat this a few times. 

• Abdominal twists 

This targets the abdominal area. Sit straight, keeping your knees in a 90 degrees position. Fold your arms and bring them closer to your chest, keeping them again in a 90 degrees position. Now in the same position, gradually turn your body to the left side, rotating it in such a way that you feel your core tightening. Do the same on the opposite side. Repeat as you may like it. 

• Seated leg raises 

Sit in a similar position as mentioned above. Bend one knee while keeping the other straight. Raise the straight leg gradually a foot off from the floor. Hold it for a few seconds then bring it back to its original position and bend the knee. Repeat the same with the other leg.

2. Aerobics and cardio 

Turn on some music and move around your house lightly. You don’t need to go out and do a 5km run! You can start with mild jumping jacks, jogging, and high knee raise-ups. A few sets of each and you are good to go! Or the simplest of all, a brisk walk around your house and get sweat it out! 

3. Sit-ups 

One of the easiest types of exercise. Seniors who do not suffer from joint conditions can do this. Sit-ups can be great for strengthening core muscles and improving a good posture. Begin by lying on a mat on your back with your hands supporting the back of your head. Slowly lift your head first followed by your entire upper abdomen. Come back to the original position and repeat at least 10-15 times. 

4. Resistance band workouts

Resistance bands are like rubber bands. As the name suggests, they increase resistance to workouts while reducing body tension. Resistance band workouts are perfect for at-home exercises for seniors as they are economic and user-friendly. It can be used along with any type of exercise as an addition. 

5. Stretching

Stretching is an excellent way to improve overall flexibility and assist in chronic pain. For seniors with restricted mobility, several stretches can be done in a stationary position.

Types of stretches that can be done:

• Overhead side stretch

Stand straight with feet a little wide apart. Gradually raise your arms and bend to the side. Hold this position for 20 seconds, and come back to the original position. Now repeat the stretch with the opposite side. 

• Calf stretch

Stand in such a way that your one leg is forward and bent. Or if you are lying then extend both (or only one) of your legs and stretch by arching your feet in such a way that your calf stretches. Hold this position for 20 seconds and then repeat. 

Tips for staying motivated to exercise

It may get difficult and tiresome at times to follow the exercise routine, here are some tips that will help you in staying motivated to exercise. You can also check out this in-depth article on how to stay motivated while working out which is absolutely practical.

Reward yourself 

Appreciate and acknowledge your efforts by rewarding yourself. Rewards for example can look like: “if I finish 2 sets of exercises today, I will eat XYZ food for dinner”. Such small rewards can be highly motivating and boost your morale to finish the exercise. It also helps you in being consistent

Take breaks

A few breaks here and there won’t cause a loss. If sometimes you feel you cannot do it, take a break. Even during exercises, it is recommended to take some intervals of a few minutes before resuming it. 

Compete

Get your friends and family involved and compete against them! Doing things alone may get boring while building a team will give you more reasons to work out. This harmless activity will not only motivate you to stay fit but also your dear ones! 

Set goals

Setting both long and short-term goals will facilitate you in staying motivated and focused. Keep realistic and achievable goals. 

Add fun elements 

Play some music, use props and do a pep talk! Exercise doesn’t have to be boring or look like a punishment! Customize your exercise schedule and do it your way! 

How to track your progress

With the advancements in technology, there are plenty of ways in which you can track your exercise progress. 

Smart-phone 

The best and the easiest way to track your exercise is with the help of an app or your smartwatch. 

Journaling 

If you are not a techno-savvy person then go the old-school way. Start journaling. Note down your BMI, weight, and other measurements on a daily or a weekly basis. 

Medical reports 

Get your health status checked regularly and compare the results. 

Pictures 

Take photos each day to compare your progress visually. 

Conclusion

As we age, it is normal for our bodies to change and weaken over time. However, investing in regular exercise can do wonders for our health. The endless benefits of exercise are in itself rewarding. Exercising is not tough, being consistent is. 

The above-listed exercise for seniors at home is as simple as it can be and do not need any supervision. It does its job without causing any overexertion of the body. Thus, if you start those exercises from today, a few months later you ought to notice a difference! 

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