FEAST Blog Articles |
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UPCOMING BLOG
October 15th, 2021: Boost Your Home Menu Potential – Planning for a Delicious Week!
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FEAST Blog Articles |
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UPCOMING BLOG
October 15th, 2021: Boost Your Home Menu Potential – Planning for a Delicious Week!
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It is always a good idea to replace excess body fat with muscle. If you have a mobility impairment, the benefits are even greater! More muscle means more strength and better mobility. More muscle mass means decreased risk of chronic diseases, increased metabolic rate, and even improved mood and mental health. It also helps to keep you at a healthy body weight.
People who use assistive devices to improve their mobility often lose muscle mass. The biggest muscles humans have are in the butt and legs. Back muscles can also easily become weak from lack of use. The repeated use of an assistive device like a walker, wheelchair, or cane can make you prone to shoulder and chest muscles injuries. Exercising is practically a magical cure all that can help combat these muscle weakness issues. If you have access to a pool, this is a great way to move those muscles through low impact exercise. The pool is great no matter how old you are – and who does not love to splash around in the water? The water supports the body and can reduce the risk of discomfort. For outdoor pools, take advantage of the early mornings when the air is cooler and the sun is less intense. There are a lot of workout routines for people with all kinds of abilities on the internet – find someone you like who inspires you. There are many options from beginner to advanced. Start with easy routines that will not wear you out too much. Give yourself a week or two to ramp up gradually. Check out your local recreation center or gym. Many offer adapted cycling and other exercise machines useful for people with limited lower leg movement. There are often tailored programs or rates for people with disabilities. It is worth investigating to discover what your community has available. This is also a great way to meet new friends who are also interested in maintaining their muscle mass! If you are sports minded, you might check into local adapted sports leagues for people with mobility impairing disabilities. Depending on where you are located there may be adapted basketball, rugby, fencing, dancing, or even sailing! Many clubs and teams are happy to welcome new members. You can try checking your favorite recreation center or gym for announcements as well as searching on the internet. There are plenty of opportunities for everyone with just a little to a whole lot of experience. Doing regular exercise to help build muscle mass and strength has huge health benefits, regardless of your level of experience. In addition to improving your strength, you will be at lower risk for many diseases. The mental health benefits of exercise will boost your mood – and help with depression, stress, mental clarity, sleep and anxiety. Plus, it’s a great way to meet new friends. Gradually build to at least a total of 30 minutes a day or more, 5 days a week to enjoy the benefits. And following the physical activity guidelines for all Americans, you can break those down into three, 10-minute sessions per day. Even 10 minutes a day will help!
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Our bodies need protein for a whole lot of reasons. Building and repairing body tissue, boosting your metabolism, and optimizing your immune system are just a few of the important things protein does for your body. It is an essential nutrient! Yet, sometimes we struggle to eat enough protein, especially when the hot weather hits. Who wants to turn on the stove? Here are our top 5 picks for easy ways to get your proper protein intake when the temps hit the triple digits. 1. NUTS High protein nuts include almonds, cashews and pistachios. Limit yourself to a small handful (about ¼ cup). These little guys also pack calories. BONUS: Easy to bring with you or leave in your car – they do not melt and they are tasty even when a little warm. 2. EGGS Egg whites are almost pure protein! An average sized egg contains about 6-7 grams of protein. BONUS: Hard boil several at a time, so that they are easy to grab for a quick snack or add to a crunchy salad. 3. GREEK YOGURT Be sure to opt out of the brands containing sugar – add some natural sugar with fruit. BONUS: Add berries and nuts for a great snack or breakfast. Add to your smoothie or make a healthy dip with fresh herbs and onion. 4. BROCCOLI These little trees pack more protein than most vegetables—one cup of broccoli has about 2 ½ grams of protein. BONUS: Steam some in advance to use in omelets or salads, or enjoy with dips. 5. TUNA Rich in protein, low in fat and calories. BONUS: Mix up a can with some mayonnaise or plain yogurt (see above) and leave it in your fridge for a nice cool snack. Put it on crackers, make a sandwich, or have it over lettuce or a baked potato. One of the best benefits from protein is that it makes you feel full. By regularly adding protein to your daily diet, you might find you eat less. You may even shed a few pounds. Did you notice how we did not focus on meat? Lean beef and chicken are also great for getting your daily dose of protein. But, in the heat of summer, these are not optimal choices, as they need to be cooked. There are plenty of other options to get your protein into your daily diet – having something you like that is easy to grab is the secret. Click here to access the blog in SPANISH!
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October 2021
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