Head into Fitness for 65 plus

Happy Canada Day!!

I'm looking forward to getting out there again soon! Just a little while longer!

It's grey and rainy today, which got me thinking about water. Again. With warmer weather on the way, it's a good time to create a good habit. Water makes up about 60% of our body. If we sweat, pee etc, we need to replace that water on a daily basis. Sweating is our bodies way of cooling us down if the room is warm or we are being active. Everyone sweats to some degree. We can even sweat while swimming! We just don't feel it Why do we need water? Water keeps our skin looking ...good, helps our brains, kidneys, digestive system and muscles function. It also helps regulate our body temperature. We might be mildly dehydrated without knowing it. Symptoms of dehydration include dizziness, weakness, confusion. It doesn't have to be water - you could drink milk or juice, eat fruits and vegetables that contain a lot of water ( like cucumber or an orange). In hot weather, a sports drink on hot days might be a good idea. The more active you are, the more you need to drink. We want to pee clear. So here's a challenge - drink at least one more glass of water every day. Maybe you drink 2 glasses with medication instead of 1. Maybe you drink a glass of water before every meal or between cups of coffee. How to drink more water? Add some lemon or lime juice for flavor . Some people like a little apple cider vinegar in their water. Keep a bottle or jug of water near by and make sure you drink a bottle every few hours (depending on the size of the bottle and your activity level). Make a smoothie - this can be a great way to add an extra serving of fruits and vegetables. I like to add spinach to my fruit smoothies sometimes. I'm going to drink an additional bottle every day for the next 2 weeks. I'll pee more, but getting up from the computer, couch, etc every hour is also a good idea. So join me in the hydration challenge - at least one additional cup of water every day for 2 weeks! See more

How can exercise help you to stay independent? Lots of ways! Exercise improves the Range of Motion (ROM) of your joints. Being able to lift your arms above your shoulders is nice when you want to reach your favorite coffee mug. Having the leg strength to climb up the stairs or in and out of the bath tub is also pretty great! Did I mention anything about oxygen travelling to our brains? The benefits are so many , there really isn't a reason not to exercise. Go for a brisk walk, take a class, hire a personal trainer (such as myself), whatever it takes to stay active!

Wow is it hot outside!! Don't forget to drink lots of water in this weather. As we age, we do't feel thirst the same way so don't wait until you're thirsty - just drink! Some nice ideas - fill a water bottle, squeeze some lemon or lime juice into it, and sip at least 3 big bottles today!