Fast Weight Gain Tips

While most people seem to be interested only in how to lose weight and drop extra kilos, there are others who want to put on a little bit of weight and gain some kilos.

Unfortunately, most such people fall prey to unnecessary supplements and unhealthy junk food to put on weight, before checking out healthy natural foods for weight gain. If you want to gain weight, don't rely on high-calorie junk foods that aren't nutritious. Choose foods that are nutrient-dense and energy-dense whenever possible. We give you 25 natural foods that will help you gain weight - the healthy way.



1. Salmon

Take in two portions of salmon every day, this will ensure proper protein collection and help increase weight.

2. Baked acorn squash

This seasonal vegetable is loaded with antioxidants and fiber, bake it with a touch of olive oil instead of the butter, this will make it more nutritious and healthy.

3. Peanut butter

Spread - soft, salty peanut butter on bread. It gives you approximately 192 calories plus it is extra high in protein.

4. Whole eggs

It is economical and loaded with protein, vitamins A,D, E and good cholesterol.

5. Granola

It is loaded with good-for-you nuts and oats. One bowl packs around 500 calories, which is healthy as well as yummy for breakfast.

6. Butter

Butter is linked with long term weight gain. Intake of butter should be in moderation, as regular consumption of butter is bad for your heart.

7. Bagels

Bagels are extra calorie dense and a good source of complex carbohydrates.

8. Tuna

The vital fatty acids in tuna contain a host of healthy fats, which not only aid in weight gain but also help in maintaining physical well-being.

9. Corn bread

Corn bread is full of carbohydrates, and it is a tasty partner to your favorite curries and and soups. One piece includes approximately 328 calories.

10. Cheese

One serving of cheddar cheese packs a good 69 calories.

Cheese is concentrated milk, so it is high in protein and calcium, fat, cholesterol and cheese calories.

11. Fruit juice

A healthy and nutritious way to gain some pounds, sip 100-percent fruit juice that's full of sugar and added nutrients.

12. Pasta

Pasta is a calorie rich supply of cereal carbohydrates so it can serve as the base of a healthy and high calorie meal.

13. Shrimp

The nutrients and necessary acid content present in shrimp seals up your body with healthy calories.

14. Whole wheat bread

You can eat healthy and pack on pounds at the same time by eating whole wheat bread which accounts for approximately 69 calories.

15. Dried fruits

You can gain quick calories by eating dried fruits instead of fresh fruits because they have more calories and are still very nutritious.

16. Oatmeal

A bowl of oatmeal is the perfect nutritious breakfast. It is high in fiber, and it also provides the body with vital nutrients.

17. Yoghurt

The healthy fruit-flavored, fatless yogurt can give you as much as 118 calories. Include it in your daily diet for quick weight gain.

18. Healthy fats and oils

Adding extra fat to your food is an easy way to add calories, choose olive oil, canola oil, etc. which is good for your health and will add those much needed calories too.

19. Brown rice

Brown rice is a source of dietary carbohydrates, and packed with healthy dose of fiber.

20. Bananas

One banana contains approximately 100 calories. Not only are bananas rich in carbs and nutritious, they're also great for workout fuel.

21. Nuts and seeds

Nuts and seeds contain polyunsaturated fats that add healthy calories to your diet. Nuts like almonds, walnuts and pumpkin seeds are good for you and your health.

22. Beans

Beans are good protein substitutes for vegetarians, who want to share the benefits of animal proteins.

23. Chicken breast

Chicken breast, is supposed to be the healthiest and non-fat part which has approximately 78 calories for each serving.

24. Potatoes

Potatoes are rich sources of carbohydrates and complex sugars. Consume as grilled or baked potatoes for quick weight gain.

25. Soybeans

A healthy, high calorie food is the nutty, delicious soybean. Not only are they rich in protein but are also a rich source of calcium, iron and several B-vitamins and fiber.

Strength Training - Why Do It and How to Start

It is generally well known that we lose bone mass as we age, a phenomena that affects women more than men and that far too often results in bones that are weak and prone to break, especially in the hips, wrists and shoulders. Unfortunately, although in many cases surgical procedures now produce excellent results (we have a number of clients that have returned to running after hip replacements), too many people don´t fully recover from the stress of the operation and never regain the quality of life that they previously enjoyed. In the worst cases, this leads to a sometimes rapid decline in general health and an untimely death. It is widely accepted that weight-bearing exercise helps to slow bone loss and may even in some cases be able to reverse it, which is why "cardio" exercise such as walking and running (in moderation) can be very beneficial. However, when it comes to targeting the bones of the shoulders and arms, strength training is essential. Such exercises can also enhance the benefits of the weight-bearing cardio activity on other joints, probably because the effect of the tendons pulling on the bones stimulates bone repair or growth. Equipment such as free weights, machines, resistance bands and medicine balls can all play a part in making strength training fun (or at least more fun!). However, you don´t have to invest in equipment or join a gym to do strength training. Body weight can also provide an effective training medium. If dedicating time to strength training really doesn´t appeal, adding a few press ups (or push ups for our American readers!) to your daily routine is a great place to start. When that becomes a habit, you can look at adding more exercises and developing your programme. How do you start doing press ups when you can´t even do one?! Simple, do five! In my experience, it is best to avoid doing press ups on your knees, as very few people ever progress from there to the full exercise and therefore never reap all of the benefits of this "whole body" exercise. Instead, try this: Adopt the standard press up position - Lie with the body raised off the floor, hands slightly wider than shoulder-width apart, arms extended and body straight. Keeping the body straight, bend the elbows and lower the shoulders and hips towards the floor - only go as low as you can to be sure that you are going to be able to do five repetitions. If that means that you only flex the elbows one inch, great! Do five "1-inch press-ups" every time you get the chance. With this approach, you will find that you quickly progress to making the final press up two inches, then three, then four and so on until you can do five full press ups. After that, keep adding repetitions until you can do twenty. You will be surprised how quickly you will progress with just a little bit of effort. A few words on correct form: Before starting the exercises, "activate the core" by lifting the chest, drawing in the stomach slightly and tightening the muscles of the butt (the "glutes"). When the arms are in the fully extended position, the shoulder blades should be "open". As you lower the body towards the ground, you should feel the shoulder blades move together. Hold the head level. Fix the gaze slightly forward and actively engage the neck muscles to keep the head from dropping. Breathe in on the way down and out on the way up.

Senior Exercise and Fitness Tips

How to Gain Energy and Feel Stronger
As you grow older, an active lifestyle is more important than ever. Regular exercise can help boost energy, maintain your independence, and manage symptoms of illness or pain. Exercise can even reverse some of the symptoms of aging. And not only is exercise good for your body—it’s also good for your mind, mood, and memory. Whether you are generally healthy or are managing an illness, there are plenty of ways to get more active, improve confidence, and boost your fitness


Exercise is the key to healthy aging
Have you heard exercise is important for older adults, but don’t know where to begin? You’re not alone. Many seniors feel discouraged by fitness barriers, such as chronic health conditions or concerns about injury or falls. If you’ve never exercised before, you may not know where to begin. Or maybe an ongoing health problem or disability is keeping you from getting active. Perhaps you think you’re too old or frail.
The truth is that you can’t afford not to get moving. Exercise is the key to staying strong, energetic, and healthy as you get older.
No matter your age or your current physical condition, you can benefit from exercise. Reaping the rewards of exercise doesn’t require strenuous workouts or trips to the gym. It’s about adding more movement and activity to your life, even in small ways. Whether you are generally healthy or are managing an illness—even if you’re housebound—there are many easy ways to get your body moving and improve your health.

5 Myths about Exercise and Older Adults
Myth 1: There’s no point to exercising. I’m going to get old anyway.
Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity.
Myth 2: Elderly people shouldn’t exercise. They should save their strength and rest.
Fact: Research shows that a sedentary lifestyle is unhealthy for the elderly. Period. Inactivity often causes seniors to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses.
Myth 3: Exercise puts me at risk of falling down.
Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.
Myth 4: It’s too late. I’m already too old to start exercising
Fact: You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities.
Myth 5: I’m disabled. I can’t exercise sitting down.
Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health.

The whole-body benefits of exercise for seniors
As you age, regular exercise is more important than ever to your body and mind.
Physical health benefits of senior exercise and fitness
- Exercise helps seniors maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, overall wellness improves.
- Exercise reduces the impact of illness and chronic disease. Among the many benefits of exercise for seniors include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. Seniors who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer.
- Exercise enhances mobility, flexibility, and balance in seniors. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.
Mental health benefits of senior exercise and fitness
- Exercise improves your sleep. Poor sleep is not an automatic consequence of aging and quality sleep is important for your overall health. Exercise often improves sleep, helping you fall asleep more quickly and sleep more deeply.
- Exercise boosts mood and self-confidence. Endorphins produced by exercise can actually help you feel better and reduce feelings of sadness or depression. Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
- Exercise is good for the brain. Exercise benefits regular brain functions and can help keep the brain active, which can prevent memory loss, cognitive decline, and dementia. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease.

Senior exercise and fitness: Tips for getting started safely
Committing to a routine of physical activity is one of the healthiest decisions you can make. Before you get moving, though, consider how best to be safe.
- Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid.
- Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. Above all, if something feels wrong, such as sharp pain or unusual shortness of breath, simply stop. You may need to scale back or try another activity.
- Start slow. If you haven’t been active in a while, it can be harmful to go “all out.” Instead, build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day. Or try just one class each week. Prevent crash-and-burn fatigue by warming up, cooling down, and keeping water handy.
- Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it.
- Stay motivated by focusing on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve.
- Recognize problems. Exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. Also stop if a joint is red, swollen, or tender to touch.

Senior fitness and exercise: Tips for building a balanced exercise plan
Staying active is not a science. Just remember that mixing different types of exercise helps both reduce monotony and improve your overall health. Here is an overview of the four building blocks of senior fitness and how they can help your body.
The 1st building block of senior fitness: Cardio endurance exercise
- What is it: Uses large muscle groups in rhythmic motions over a period of time. This type of exercise increases your body’s ability to deliver oxygen and nutrients to tissues and to remove waste over sustained periods of time. Cardio workouts get your heart pumping and you may even feel a little short of breath.
- Why it’s good for seniors: Helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands. Cardio includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.
The 2nd building block of senior fitness: Strength training
- What is it: Builds up muscle with repetitive motion using weight or external resistance from body weight, machines, or elastic bands.
- Why it’s good for seniors: Helps elderly people prevent loss of bone mass, builds muscle, and improves balance—both important in staying active and preventing risk of falling. Building up strength will help seniors stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects.
The 3rd building block of senior fitness: Flexibility
- What is it: Challenges the joint’s ability to move freely through a full range of motion. Can be done through static stretches (stationary), and ballistic stretches (moving or bouncing) to keep muscles and joints supple so they are less prone to injury.
- Why it’s good for seniors: Helps body stay limber and increases range of movement for ordinary physical activities such as looking behind you while driving, tying shoes, shampooing your hair, and playing with grandchildren.
The 4th building block of senior fitness: Balance
- What is it: Maintains standing and stability under a variety of conditions including static (stationary) and dynamic (moving) balance.
- Why it’s good for seniors: Improves balance, posture, and quality of walking. Also reduces risk of falling and fear of falls. Try yoga, Tai Chi, and posture exercises to gain confidence with balance.
Types of activities that are beneficial to seniors:
- Walking. Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done anywhere.
Senior sports or fitness classes. Keeps motivation alive while also providing a source of fun, stress relief, and a place to meet friends.
- Water aerobics and water sports. Working out in water is wonderful for seniors because water reduces stress and strain on the body's joints.
- Yoga. Combines a series of poses with breathing. Moving through the poses works on strength, flexibility and balance. Yoga can be adapted to any level.
- Tai Chi and Qi Gong. Martial arts-inspired systems of movement that increase balance and strength. Classes for seniors are often available at your local YMCA or community center.

Senior fitness and exercise: Tips for frail or chair-bound seniors
If you are chair-bound, movement matters even more, and fitness is entirely achievable. Chair-bound seniors can reap the benefits of exercise with strength training, flexibility, and even some endurance movements. If being chair-bound has prevented you from trying exercise in the past, take heart knowing that when you become more physically active, the results will amaze you. Like any exercise program, a chair-bound fitness routine takes a little creativity and personalization.
Chair-bound Fitness: Tips for Seniors
- Strength: Use free weights (otherwise known as “dumbbells”) to do repetitive sets of lifting. Don’t have weights? Use anything that is weighted and fits in your hand, like soup cans.
- Resistance: Resistance bands are like giant rubber bands designed to give your muscles a good workout when stretched and pulled. Resistance bands can be attached to furniture, a doorknob, or even your chair. Use these for pull-downs, shoulder rotations, and arm and leg-extensions.
- Flexibility: By practicing mindful breathing and slowly stretching, bending, and twisting, you can limber up and improve your range of motion. Some of these exercises can also be done lying down. Ask your doctor or search online for chair-yoga possibilities.
- Endurance: Check out pool-therapy programs designed for wheelchair-bound seniors. Also, wheelchair-training machines make arm-bicycling and rowing possible. If you lack access to special machines or pools, repetitive movements (like rapid leg lifts or sitting pushups) work just as well to raise your heart rate.

Senior fitness and exercise: Tips for getting more active—and liking it
If you dread working out, it’s time for a mental makeover. Consider physical activity part of your lifestyle instead of a bothersome task to check off your “to do” list. There are plenty of ways for seniors to make exercise a pleasurable part of everyday life—here are just a few.

Choose activities and exercises you enjoy
- Think about activities that you enjoy and how you can incorporate them into an exercise routine.
- Listen to music while lifting weights
- Window shop while walking laps at the mall
- Get competitive while playing tennis
- Take photographs on a nature hike
- Meet new people at a yoga class
- Watch a favorite movie while on the treadmill
- Chat with a friend while walking, stretching, or strength training
Find easy ways to add more physical activity to your day
Being active doesn’t have to be limited to your workout times. There are plenty of ways to become more active as you go about your day.
- Active on the go: Always choose stairs over the elevator, park at the far end of the parking lot when arriving at appointments and meetings, walk down every isle of the grocery store while shopping, practice balancing skills while standing in line, do neck rolls while waiting at a stoplight.
- Active at home: Do a set of wall pushups while waiting for water to boil, vigorously vacuum, tend to the garden, sweep the sidewalk, rake leaves, lift weights while watching the news, try toe-raises while talking on the phone, do knee bends after sitting for a long period of time.
Focus on the benefits in your daily life
The most rewarding part of beginning a fitness routine is noticing the difference it makes in the rest of your life. Even if you begin exercising with a few simple stretches while seated or a short walk around the block, you’ll notice an improvement in how you feel as you go about your day.
- House cleaning, gardening, shopping, and errands. Want to feel less winded while vacuuming or rushing to and from appointments? Doing just 15 to 20 minutes of heart-healthy cardio each day, such as walking, biking, swimming, or water aerobics will help give you the stamina you need.
- Lifting grandchildren, carrying groceries, household chores. Building muscle mass a few times each week through weight lifting, resistance exercises, and nautilus machines will help give you more strength.
- Tying shoes, looking behind you while driving, navigating steps. Incorporating basic stretching—even while seated—into your fitness routine will make the most ordinary movements easier. Try yoga, Pilates, Tai Chi, or Qi Gong to limber up.
Exercise doesn’t have to break the bank
A senior fitness program does not depend on costly gym memberships and fancy exercise equipment. Like the best things in life, staying fit can be completely free. Work out the wallet-friendly way:
- Do neck rolls and light stretching while watching TV
- No weights? Use food cans or water bottles
- Rent exercise videos from the library
- Mow the lawn, rake leaves, and weed
- Climb stairs
- Enjoy a walk in a new park or neighborhood

Senior exercise and fitness: Tips for staying active for life
The more you exercise, the more you will reap the benefits, so it’s important to stay motivated when life’s challenges get in the way.
- Keep a log. Writing down your activities in an exercise journal not only holds you accountable, but also is a reminder of your accomplishments.
- Stay inspired. Reading health magazines or watching sports shows can help remind you how great it feels to take care of your body.
- Get support. It’s easier to keep going with support. Consider taking a class or exercising with your spouse or a buddy.
- Exercise safely. Nothing derails an exercise plan like an injury. Use common sense and don’t exercise if you are ill. Wear brightly colored clothing to be visible on the roads. When the weather brings slippery conditions, walk at a mall indoors to prevent falling.

Easy Exercise 4 Tips

Making Exercise Part of Your Everyday Life
Of all the different ways to improve your physical and mental health, exercise is one of the easiest and safest methods. It is also one of the most effective. Even a little regular exercise can help ease depression, boost energy and mood, and relieve stress. But you don't have to be a fitness fanatic to reap the benefits. No matter your age, health limitations, or fitness levels, there are enjoyable ways to use physical activity to feel better every day.


The life-changing benefits of exercise
Exercise is not just about aerobic capacity and muscle size. Sure, exercise improves your health and your physique, but it has even greater benefits for your energy, mood, and brainpower. A study in the ACSM Journal of Health & Fitness asked long-term exercisers (those who had been regularly exercising for an average of 13 years) what motivated them to continue exercising. Rather than being motivated by building muscle or flattening their stomachs, for example, most exercisers cited the feelings of well-being they derived from exercise, along with increased pep and energy, and how exercise helped them sleep better and made them more relaxed.
The important thing to remember is that these benefits can be achieved without spending hours pumping weights in a gym or pounding on a treadmill. Regular mild to moderate exercise can improve your life by:
- Easing stress and anxiety. A twenty-minute bike ride won’t sweep away life’s troubles, but exercising regularly helps you take charge of anxiety and reduce stress. Aerobic exercise releases hormones that relieve stress and promote a sense of well-being.
- Lifting your mood. Exercise can treat mild to moderate depression as effectively as antidepressant medication. Exercise also releases endorphins, powerful chemicals in your brain that energizes your spirits and makes you feel good.
- Sharpening brainpower. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.
- Improving self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful.
- Boosting energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, and increase your workout as you feel more energized.

Reaping the benefits of exercise is easier than you think
To reap the benefits of exercise, you don’t need to devote hours out your busy day, train at the gym, sweat buckets, or run mile after monotonous mile. You can reap all the physical and mental health benefits of exercise with 30-minutes of moderate exercise five times a week. Two 15-minute exercise sessions can also work just as well.
If that still seems intimidating, don’t despair. Even just a few minutes of physical activity are better than none at all. If you don’t have time for 15 or 30 minutes of exercise, or if your body tells you to take a break after 5 or 10 minutes, for example, that’s okay, too. Start with 5- or 10-minute sessions and slowly increase your time. The more you exercise, the more energy you’ll have, so eventually you’ll feel ready for a little more. The key is to commit to do some moderate physical activity—however little—on most days. As exercising becomes habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off.
Moderate exercise means two things:
- That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
- That your body feels warmer as you move, but not overheated or very sweaty.

Do I need different types of exercise?
While any kind of exercise offers tremendous health benefits, different types of exercise focus more on certain aspects of your health. You can concentrate on one type of exercise or mix them up to add variety to your workouts and broaden the health benefits.
Aerobic activities like running, cycling, and swimming strengthen your heart and increase your endurance.
Strength training like weight lifting or resistance training builds muscle and bone mass, improves balance and prevents falls. It’s one of the best counters to frailty in old age.
Flexibility exercises like stretching and yoga help prevent injury, enhance range of motion, reduce stiffness, and limit aches and pains.

1- Easy exercise tip 1: Move more in your daily life
Even if you don’t have a 15 or 30 minute window to dedicate to yoga or a bike ride, that doesn’t mean you can’t add physical activity to your day. If you're not ready to commit to a structured exercise program, think about physical activity as a lifestyle choice rather than a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.
- In and around your home. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom.
- At work and on the go. Look for ways to walk or cycle more. For example, bike or walk to an appointment rather than drive, banish all elevators and use the stairs, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, take a vigorous walk during your coffee break. Walk while you’re talking on your cell phone.
- With friends or family. Walk or jog around the soccer field during your kid’s practice, make a neighborhood bike ride part of weekend routine, play tag with your children in the yard or play exercise video games. Walk the dog together as a family, or if you don’t have your own dog, volunteer to walk a dog from a shelter. Organize an office bowling team, take a class in martial arts, dance, or yoga with a friend or spouse.
- While watching TV. Gently stretch while watching your favorite show, do push-ups, sit-ups or lift light weights during the commercial breaks—you'll be amazed at how many repetitions you can fit in during the commercials of a half hour show! Better still, once a week turn off the TV and take a walk outside instead.

2- Easy exercise tip 2: Start slowly—a little is better than nothing
When we decide to begin exercising, many of us will rush out and join a gym or buy costly exercise equipment with a vow to working out every day. We may go to the gym once or twice, use the equipment a couple of times and then quickly lose motivation. The gym membership gathers dust and the exercise equipment is confined to the back of a closet.
Exercise doesn’t need to be such an all or nothing commitment. If you haven’t exercised before or you’ve tried an exercise program in the past and been unable to stick with it, it’s important not to set unrealistic goals. Committing to exercise for an hour a day in a gym may be too challenging at first, whereas committing to 10 minutes just three or four times a week is more manageable. Once these short windows of activity become a habit and you start experiencing the benefits, it’s easier to progress to the next level.
Tips for getting started in an exercise program:
- Take it slow. Start with an activity you feel comfortable doing, go at your own pace, and keep your expectations realistic. For example, training for a marathon when you’ve never run before may be a bit daunting, but you could give yourself the goal of participating in an upcoming 5k walk for charity.
- Focus on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss or increased muscle size, as these can take longer to achieve.
- Make exercise a priority. It’s one of the best things you can do for your physical and mental health and by making exercise a priority in your life, you’ll be more likely to stick with it over the long-term. If you have trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda. Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it. Even the busiest amongst us can find a 10-minute slot to pace up and down an office staircase or take the dog for a walk.
- Go easy on yourself. Do you feel bad about your body? Instead of being your own worst critic, try a new way of thinking about your body. No matter what your weight, age, or fitness level, there are others like you with the same goal of exercising more. Try surrounding yourself with people in your shoes. Take a class with others of a similar fitness level. Set easy goals for yourself to start with. Accomplishing even the smallest fitness goals will help you gain body confidence.
- Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.
Safety tips for beginning exercisers:
- If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep in mind the following general health precautions:
Get medical clearance. If you have special health issues such as an existing heart condition or high blood pressure, talk with your doctor or health practitioner and let him or her know your plans.
- Stretch. No matter what form of exercise you choose, you’ll benefit from adding stretching exercises to gain flexibility and range of motion. Stretching to warm up and cool down is the best form of injury-prevention for new exercisers.
- Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

3- Easy exercise tip 3: Make exercise fun
You are more likely to exercise if you find enjoyable, convenient activities. Give some thought to your likes and dislikes, and remember that preferences can change over time.
Pair an activity you enjoy with your exercise
There are numerous activities that qualify as exercise. The trick is to find something you enjoy that forces you to be active. Pairing exercise with another activity makes it easier and more fun. Simple examples include:
- Take a dance or yoga class.
- Blast some favorite music and dance with your kids.
- Make a deal with yourself to watch your favorite TV shows while on the treadmill or stationary bike.
- Workout with a buddy, and afterwards enjoy coffee or a movie.
- Enjoy outdoor activities such as golf, playing Frisbee, or even yard work or gardening.
Make exercise a social activity
Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team.
For many, a workout partner can be a great motivator. For example, if you won’t get out of bed to swim yourself, but you would never cancel on a friend, find a swim buddy.

4- Easy exercise tip 4: Stay motivated
Making lifestyle and behavior changes is not easy. It takes time and effort and you’ll likely suffer some setbacks along the way. But over time, as you continue to exercise, you’ll start to reap the physical and mental health benefits and improve your physical performance. You’ll be able to exercise longer and harder and have the confidence to try new activities.
Of course, no matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That’s the time to shake things up and try something new, add other activities to your exercise program, or alter the way you pursue the exercises that have worked so far.
Set yourself goals and rewards
Rewarding yourself for reaching an exercise goal is one of the best ways to stay motivated. Set an achievable goal regarding your participation and effort, not necessarily how much weight you can lift, miles you can bike, or pounds you can lose lost. If you stumble in your efforts, regroup and begin again. Reward yourself when you reach your goals—a new pair of shoes, a dinner out, whatever works to motivate you.
Other ways to keep your exercise program going
- Be consistent. Make your workouts habitual by exercising at the same time every day, if possible. Eventually you will get to the point where you feel worse if you don’t exercise. That dull, sluggish feeling fitness buffs get when they don’t work out is a strong incentive to get up and go.
- Record your progress. Try keeping an exercise journal of your workouts. In a matter of months, it will be fun to look back at where you began. Keeping a log also holds you accountable to your routine.
- Keep it interesting. Think of your exercise session as time to yourself. Enjoy that time by listening to music, chatting with friends, and varying locations. Exercise around natural beauty, new neighborhoods, and special parks.
- Above all, avoid workout boredom by mixing it up and trying new routines.
- Spread the word. Talking to others about your fitness routines will help keep motivation strong and hold you accountable to your exercise program. You’ll be delighted and inspired hearing ways your friends and colleagues stay active and on track. Who knows, you might even convince someone else to try to be more active.
- Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.

The Therapeutic Benefits of Pets

How Caring for a Pet can Make You Happier and Healthier
Professionally-trained helper animals–such as guide dogs for the blind–offer obvious benefits to humans. However, the average domestic pet, such as a dog, cat–even a goldfish–can also provide us with many therapeutic benefits. Pets can ease loneliness, reduce stress, promote social interaction, encourage exercise and playfulness, and provide us with unconditional love and affection.


How pets can affect mood and health
While most pet owners are clear about the immediate joys that come with sharing their lives with companion animals, many remain unaware of the physical and mental health benefits that can also accompany the pleasure of playing with or snuggling up to a furry friend. It’s only recently that studies have begun to scientifically explore the benefits of the human-animal bond. Studies have found that:
- Pet owners are less likely to suffer from depression than those without pets.
- People with pets have lower blood pressure in stressful situations than those without pets.
- Playing with a pet can elevate levels of serotonin and dopamine, which calm and relax.
- Pet owners have lower triglyceride and cholesterol levels (indicators of heart disease) than those without pets.
- Heart attack patients with pets survive longer than those without.
- Pet owners over age 65 make 30 percent fewer visits to their doctors than those without pets.
- A pet doesn’t have to be a dog or a cat. Even watching fish in an aquarium can help reduce muscle tension and pulse rate.
One of the reasons for these therapeutic effects is that most pets fulfill the basic human need to touch. Even hardened criminals in prison have shown long-term changes in their behavior after interacting with pets, many of them experiencing mutual affection for the first time. Stroking, holding, cuddling, or otherwise touching a loving animal can rapidly calm and soothe us when we’re stressed. The companionship of a pet can also ease loneliness, and some pets are a great stimulus for healthy exercise, which can substantially boost mood.

How pets can help to make healthy lifestyle changes
Adopting healthy lifestyle changes can play an important role in easing symptoms of depression, stress, bipolar disorder, PTSD, and anxiety. Caring for a pet can help with those healthy lifestyle changes by:

- Increasing exercise. Exercise doesn’t have to involve boring repetition at a gym. Taking a dog for a walk, riding a horse, or simply chasing a kitten around are fun ways to fit healthy daily exercise into your schedule.
- Providing companionship. Isolation and loneliness can make disorders such as depression even worse. Caring for a living animal can help make you feel needed and wanted, and take the focus away from your problems. Most pet owners talk to their pets, some even use them to work through their troubles.
- Helping meet new people. Pets can be a great social lubricant for their owners. Dog owners frequently stop and talk to each other on walks or in a dog park. Pet owners also meet new people in pet stores, clubs, and training classes.
- Reducing anxiety. The companionship of a dog can offer comfort, help ease anxiety, and build self-confidence for people anxious about going out into the world.
- Adding structure and routine to your day. Many pets, especially dogs, require a regular feeding and exercise schedule. No matter your mood—depressed, anxious, or stressed—you’ll always have to get out of bed to feed, exercise, and care for your pet.
- Providing sensory stress relief. Touch and movement are two healthy ways to quickly manage stress. This could involve petting a cat or taking a dog for a walk.

Pets and older adults
The key to aging well is to effectively handle life’s major changes, such as retirement, the loss of loved ones, and the physical changes of aging. Pets can play an important role in healthy aging by:
- Helping you find meaning and joy in life. As you age, you’ll lose things that previously occupied your time and gave your life purpose. You may retire from your career or your children may move far away. Caring for a pet can bring pleasure and help boost your morale and optimism. Taking care of an animal can also provide a sense of self-worth.
- Staying connected. Maintaining a social network isn’t always easy as you grow older. Retirement, illness, death, and moves can take away close friends and family members. And making new friends can get harder. Dogs especially are a great way for seniors to spark up conversations and meet new people.
- Boosting vitality. You can overcome many of the physical challenges associated with aging by taking good care of yourself. Pets encourage playfulness, laughter, and exercise, which can help boost your immune system and increase your energy.

Pets and children
Not only do children who grow up with pets have less risk of allergies and asthma, many also learn responsibility, compassion, and empathy from having pets. Unlike parents, pets are never critical and don’t give orders. They are always loving and their mere presence at home can help provide a sense of security in children. Having an ever-present dog or cat, for example, can help ease separation anxiety in children when mom and dad aren’t around. Studies have also shown that pets can help calm hyperactive or overly aggressive kids. Of course, both the pet and the child need to be trained to behave appropriately with each other.
Children and adults alike can benefit from playing with pets, which can be both a source of calmness and relaxation, as well as a source of stimulation for the brain and body. Playing with a pet can even be a doorway to learning for a child. It can stimulate a child’s imagination and curiosity. The rewards of training a dog to perform a new trick, for example, can teach kids the importance of perseverance. Caring for a furry friend can also offer another benefit to a child: immense joy.
Children with learning and other disorders
Some children with autism or other learning difficulties are better able to interact with pets than people. Autistic children often rely on nonverbal cues to communicate, just as pets do. And learning to first connect with a cat or dog, for example, may even help an autistic child in their interactions with people.
Pets can help children with learning disabilities learn how to regulate stress and calm themselves, making them better equipped to overcome the challenges of their disorder.
Playing and exercising with a pet can help a child with learning disorders stay alert and attentive throughout the day. It can also be a great antidote to stress and frustration caused by the learning disability.
Learning to ride a horse can help elevate the self-esteem of disabled children, putting them on a more equal level with kids without disabilities.

Finding a pet that meets your needs and lifestyle
While people who have pets tend to be happier, more independent, and feel more secure than those without pets, it’s important to select the type of pet that is best for you. You’ll benefit most from having a pet whose needs are compatible with your lifestyle and physical capabilities.
Lifestyle considerations that influence your choice in a pet
- Little outdoor activity – If most of your time is spent at home, consider pets that would be happy to stay with you in that environment. You may enjoy playing with or cuddling a cat or a bunny; watching fish or reptiles; or talking or singing along with a bird.
- High activity level – If you’re more active and enjoy daily activities outside of your home, especially walking or running, a dog might be right for you. Canine companions thrive on outdoor exercise, keeping you on the move.
- Small children and the elderly – Families with small children or elderly living in their homes should consider the size and energy level of a pet. Puppies and kittens are usually very active, but delicate creatures that must be handled with care. Large or rambunctious dogs could accidentally harm or knock over a small child or adult who is unsteady on their feet.
- Other animals in household – Consider the ongoing happiness and ability to adjust of the pets you already have. While your cat or a dog might love to have an animal friend to play with, a pet that has had exclusive access to your attentions may resent sharing you.
- Home environment – If a neat, tidy home, free of animal hair, occasional muddy footprints and “accidents” is important, then a free-roaming dog or long-haired cat may not be the best choice. You may want to choose pets that are confined to their quarters, such as fish, birds, hamsters, or reptiles.
- Landscaping concerns – With certain pets, your landscaping will suffer. Many dogs will be tempted to dig holes in your lawn, and dog urine can leave yellow patches—some say unaltered females cause the most damage.
- Time commitment – Finally, and perhaps most importantly, keep in mind that you’ll be making a commitment that will last the lifetime of the pet – perhaps 10, 15, or 20 years with a dog or cat; as many as 30 years or more with a bird.

Owning a pet is not for everyone
Having a pet is not a miracle cure for mental illness. Owning a pet is beneficial and comforting only for those who love and appreciate domestic animals. If you’re simply not a “pet person,” pet ownership is not going to provide you with any therapeutic benefits or improve your life. For other people, owning a pet may simply not be practical. Some of the drawbacks are:
- Pets cost money. Food bills, veterinary care, licenses, grooming costs, toys, bedding, boarding fees, and other maintenance expenses can mount up. The unemployed or the elderly, on limited fixed incomes, may find it difficult to afford a pet.
- Pets require time and attention. As any dog owner will tell you, there’s nothing therapeutic about coming home to a dog that has been locked up in the house on his own all day long. Dogs need daily exercise to stay calm and well-balanced; most other pets require at least daily care and attention. Pets can even curb some social activity, as they can only be left alone for a limited time.
- Pets can be destructive. Any pet can have an occasional accident at home. Some cats may be prone to shredding upholstery, some dogs to chewing shoes. While training can help eradicate negative, destructive behavior, they remain common in animals left alone without exercise or stimulation for long periods of time.
- Pets require responsibility. Most dogs, regardless of size and breed, are capable of inflicting injury on people if not handled responsibly by their owners. Even cats can scratch or bite. Pet owners need to be alert to any danger, especially around children.
- Pets carry health risks for some people. While there are some diseases that can be transmitted from cats and dogs to their human handlers, allergies are the most common health risk of pet ownership. If you or a family member has been diagnosed with a pet allergy, carefully consider whether you can live with the symptoms before committing to pet ownership. Also consider that some friends or relatives with allergies may no longer be able to visit your home if you have a pet.

Alternatives to pet ownership
If full-time pet ownership is not right for you—or if you want to give pet ownership a trial run before making a commitment—some animal shelters offer pet “rental” programs. Dogs or cats that are available for adoption can be rented out for walks or play dates. If you already own a pet but travel frequently and miss your furry companion when you’re on the road, some hotels offer similar pet rental services. Guests can borrow a dog for a day to play with or take out on walks.
Animal-assisted therapy and animal-assisted activities
Animal-assisted therapy involves the use of volunteers’ animals such as horses, dogs, cats, rabbits, birds, and fish to interact with patients suffering from disorders such as schizophrenia, depression, anxiety disorders, eating disorders, attention-deficit hyperactivity disorder, autism and a host of developmental disabilities. The animals have been shown to improve mood and reduce anxiety.
Pets can also be used for animal-assisted activities. A variety of different organizations offer specially trained animals to visit people in children’s hospitals, assisted living facilities, nursing homes, hospice programs, shelters, and schools. During these visits, people are invited to pet and stroke the animals. Some might groom a dog, hold a rabbit in their lap, or have a cat sit on their bed, for example. Some dogs perform tricks or obedience routines to entertain patients and help take their minds off their problems.
To arrange for pets to visit your facility or to volunteer your pet for animal-assisted therapy or animal-assisted activities, see Finding Therapy Pets in Resources and References section below.

Play, Creativity, and Lifelong Learning

Why Play Matters for Both Kids and Adults
Play is simultaneously a source of relaxation and stimulation for the brain and body. A sure (and fun) way to develop your imagination, creativity, problem-solving abilities, and mental health is to play with your romantic partner, officemates, children, grandchildren, and friends.


Play: It's not just for kids
Play is often described as a time when we feel most alive, yet we often take it for granted and may completely forget about it. But play isn't a luxury - it's a necessity. Play is as important to our physical and mental health as getting enough sleep, eating well, and exercising. Play teaches us how to manage and transform our "negative" emotions and experiences. It supercharges learning, helps us relieve stress, and connects us to others and the world around us. Play can also make work more productive and pleasurable.
Despite the power of play, somewhere between childhood and adulthood, many of us stop playing. We exchange play for work and responsibilities. When we do have some leisure time, we're more likely to zone out in front of the TV or computer than to engage in creative, brain-stimulating play. By giving ourselves permission to play with the joyful abandon of childhood, we can continue to reap its benefits throughout life.

The lifelong benefits of play
- Play connects us to others
Sharing joy, laughter, and fun with others promotes bonding and strengthens a sense of community. We develop empathy, compassion, trust, and the capacity for intimacy through regular play.
- Play fosters creativity, flexibility, and learning
Play is a doorway to learning. Play stimulates our imaginations, helping us adapt and solve problems. Play arouses curiosity, which leads to discovery and creativity. The components of play - curiosity, discovery, novelty, risk-taking, trial and error, pretense, games, social etiquette, and other increasingly complex adaptive activities - are the same as the components of learning.
- Play is an antidote to loneliness, isolation, anxiety, and depression
When we play vigorously, we trigger a mix of endorphins that lift our spirits and distractions that distance us from pain, fear, and other burdens. And when we play with other people, whether they’re friends or strangers, we are reminded that we are not alone in this world. We can connect to others in delightful and meaningful ways that banish loneliness.
- Play teaches us perseverance
The rewards of learning or mastering a new game teach us that perseverance is worthwhile. Perseverance is a trait necessary to healthy adulthood, and it is learned largely through play. Perseverance and violence are rarely found together.
- Play makes us happy
Beyond all these excellent reasons for playing, there is simply the sheer joy of it. Play is a state of being that is happy and joyous. Jumping into and out of the world of play on a daily basis can preserve and nourish our own hearts, and the hearts of our communities.
- Play and relationships
Play is one of the most effective tools for keeping relationships fresh and exciting. Playing together for the fun of it brings joy, vitality, and resilience to relationships. Play can also heal resentments, disagreements, and hurts. Through regular play, we learn to trust one another and feel safe. Trust enables us to work together, open ourselves to intimacy, and try new things. By making a conscious effort to incorporate more humor and play into your daily interactions, you can improve the quality of your love relationships- as well as your connections with co-workers, family members, and friends.
- Play helps us develop and improve our social skills
Social skills are learned in the give and take of play. Verbal communication and body language, safety and danger, freedom and boundaries, cooperation and teamwork: all are discovered and practiced repeatedly during infant and childhood play. We continue to refine these skills in adulthood through play and playful communication.

- Play teaches us how to cooperate with others
Play is a powerful catalyst for positive socialization. Through play, children learn how to "play nicely" with others - to work together, follow mutually agreed upon rules, and socialize in groups. As adults, play continues to confer these benefits. Evidence even shows that play may be an antidote to violence. In fact, those who avoid or have never learned to play may become lost in the world of fear, rage, and obsessive worry.
- Mutual play can heal emotional wounds
When adults play together, they are engaging in exactly the same patterns of behavior that positively shape the brain in children. These same playful behaviors that predict emotional health in children also lead to positive change in adults. Studies show that an emotionally-insecure individual can replace negative beliefs and behaviors with positive assumptions and actions by living with a secure partner. Close, positive, and emotionally-fulfilling relationships heal and create emotional resiliency. Play provides a safe and joyous context for the development of such relationships.

Playing at work: The key to productivity and innovation
Many people are working longer and harder, thinking that this will solve the problem of an ever-increasing workload. But they are still falling behind, becoming chronically overwhelmed, and burning out.
Work is where we spend much of our time. That is why it is especially important for us to play during work. Without some recreation, our work suffers. Success at work doesn't depend on the amount of time you work. It depends upon the quality of your work. And the quality of your work is highly dependent on your well-being.
Taking the time to replenish yourself through play is one of the best things you can do for your career. When the project you're working on hits a serious glitch (as often happens), heading out to the basketball court with your colleagues to shoot some hoops and have a few laughs does a lot more than take your mind off the problem. If basketball isn't your cup of tea, having a model airplane contest, telling stories, or flying kites in the parking lot will also allow your relationship to the problem to shift and enable you to approach it from a new perspective.

Playing at work
- keeps you functional when under stress
- refreshes your mind and body
- encourages teamwork
- helps you see problems in new ways
- triggers creativity and innovation
- increases energy and prevents burnout.

Play, creativity, and flow
Psychiatrist and writer Mihaly Csikszentmihalyi has studied play extensively. He describes play as a flow state that requires just the right balance of challenge and opportunity. If the game is too hard or too easy, it loses its sense of pleasure and fun. Maintaining a flow state in games with others requires all participants, regardless of age or ability, to feel challenged but not overwhelmed.