Exercise & Fitness

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Improve your pelvic floor

All women know the importance of pelvic floor exercises but how many actually do them?

Pelvic floor exercises are really something that should be done by women of all ages, but many don’t because they don’t have the time, forget or are not really sure exactly what they should be doing. The Total Control Pelvic Pyramid DVD demonstrates exercise that can easily be carried out wherever and whenever.

Total Control DVD is giving away two copies of the DVD on the first day of every month. To enter, simply visit their website and outline why you would like to receive a copy of the DVD.

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Aerobic Exercise

This Mayo Clinic Health Oasis site covers the benefits of aerobic exercise (walking, running, swimming, cycling, exercise classes, etc). It includes a guide to determine your exercise capacity, with links to your target heart rate, guidelines on frequency, duration and intensity of exercise, choosing shoes, activity tips and much more.
Go there

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Guide From the National Institute on Ageing

This is a comprehensive guide from the US Institute aimed at older people. It covers motivation, what exercise can do for you, health and safety cosiderations, types and level of exercise, exercises for endurance, strength, balance, stretching and floor exercises, plus guidelines on diet and target heart rates.
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Be Active Every Day

From the Australian Heart Foundation, here's guidance to physical activity for a healthy heart. This site has much more information about a healthy heart: healthy eating, blood pressure, healthy weight, smoking and medical information. Find out about the pedometer to check how far you have walked.
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Over 50s Physical Activity

Physical activity for the over 50s. From Victoria's Better Health Channel, covering general information on exercise, plus yoga, Tai Chi, and related subjects.
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Physical Activity Guidelines

National Physical Activity Guidelines for Australians. These guidelines outline the minimum levels of physical activity required to gain a health benefit and ways to incorporate activity into everyday life.
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Walking

• Better Health Channel of the Victorian Government covers pretty what you want to know about walking as exercise and its impact on health and fitness.
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• Just Walk It is a Heart Foundation initiative. It is a free, community-based, walking program that aims to increase participation in regular and enjoyable physical activity. Information on how to contact a local walking group in your area.
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• Walking for Pleasure. From NSW Sport &Recreation, covering how often, how hard, staying motivated, stretching, shoes and important tips. See if there's a Walking for Pleasure Club near you.
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Water Aerobics

This article covers the benefits of water aerobics and has some tips on getting started.
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Challange Stadium. This Western Australia site offers seniors water aerobics classes.
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Weight Training

Many medical professionals now recommend weight training for people over 50 in addition to aerobic activity and stretching. Check out this site on exercising with weights.
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Exercise and Your Heart

This "Guide to Physical Activity" from the US National Institutes of Health and National Heart, Lung, and Blood Institute is a comprehensive pamphlet. It provides up-to-date information on the effects of physical activity on your heart, and practical guide-lines for starting and staying on your own exercise program.
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