According to a study from 2019 that examined close to 15,000 people, burning calories reduces the risk of death. The results indicated that burning an extra calorie per kilogram of bodyweight per day reduced the risk of death by 24%. If you weigh 200 pounds, you can reduce your risk of death by nearly a quarter if you simply burn 90 more calories per day. All you have to do is walk just over half a mile to do that!

There are two essential components to thriving with age: maintain lower-body functional strength and lower-body functional power. “Functional” means moving in different patterns and under different stressors. Stepping up and down things in different directions or lifting weights in various positions and directions are great examples of functional training. Engaging in regular physical activity that helps build strength in the legs, then, is ideal if you want better quality of life as you age. 

You can do functional movements in the gym, at home, or on a court or field playing sports. In the older population, there are great cognitive and social benefits that accompany the physical benefits of sport. Avoiding isolation as you age can help slow mental and physical decline. It can be intimidating to learn a new sport, especially if you don’t classify yourself as an athlete. Fortunately, the following sports typically have very welcoming communities, so you can experiment with one or more of them to see which you like. 

Dancing

Whether you want to take salsa lessons or learn to line dance, dancing is an exciting exercise that offers all the benefits of walking, and then some. Not only do you get to learn moves and have fun, but you also get to burn some calories. Dancing requires you to move laterally, taking crossover steps, in addition to moving forward and backward. That makes dance an agility-type activity, which helps perfect balance to protect you from falls. Dancing also forces you to remember the steps and patterns, which keeps you sharp between the ears. 

Tai Chi

If you have ever passed a park in somewhat warmer weather, you have probably seen a group of older people practicing Tai Chi. This form of gentle exercise involves specific, controlled movements, which you shouldn’t sleep on. Tai Chi is a low-impact exercise, making it very accessible for all levels of activity. A lot of the movements help to improve mobility and over 500 studies have found that Tai Chi can improve balance. Plus, studies also indicate that it benefits people with mental health challenges, such as depression.

Pickleball

You knew that this sport was going to be on the list, right? Although pickleball is not a new sport, it surged to popularity within the last five years. The Sports & Fitness Industry Association’s annual report found pickleball to be the easiest racket sport to learn. That same report found that it has grown 158.6% within the last three years. Not only is pickleball fun and a great form of cardiovascular exercise, but it also improves agility, mobility, wrist dexterity, and upper body strength. 

Croquet And Bocce

You may not qualify lawn games as sports, but these backyard social activities offer some sneaky health benefits. Tossing a ball, bending over to pick up the ball, or swinging a mallet require shoulder and hip mobility, core strength, and stability. Bending over to pick up the balls can prove problematic for some older people, which is why practicing proper form is essential. Do not round the back; rather, hinge at the hips and bend your knees. Regularly bending down to pick up the balls is a very functional movement that you can incorporate into everyday life.

Golf

Is it a cliche to suggest golf to an older crowd? When you consider the benefits of golf that extend beyond walking, then it isn’t. Golf is 100% outdoors, and moving outside has been associated with both mental and physical health benefits. An actual golf course requires you to walk over various contours of surface, terrain, and you may have to step over things or walk up and down hills. Swinging the club can also improve trunk mobility and upper body strength.

Swimming

As previously mentioned, any exercise that you can do outdoors comes with an added mental health boost. Research indicates that the external stimulus of being outside forces the brain to adapt and overcome; plus, there are environmental challenges to deal with. Swimming is not necessarily an outdoor sport, but it can be if you live in a warm enough place to swim in a lake or ocean. Swimming is also beneficial because the body is weightless in the water, which means that you don’t put unnecessary stress on the joints.

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A Zumba class resembles the club on a Saturday night, right? That all depends on which club you go to, but the important thing to remember is to dance like nobody’s watching. The great thing about Zumba is that you don’t have the grunts, yells, or, “Let’s go, bro,” that you hear on the gym floor. Quite the contrary, actually. A Zumba class offers catchy dance music, hand clapping, and the occasional “Woo” or gasps for air. 

Although it is not a new form of exercise, Zumba is very popular, especially with middle-aged and older adults. It features movements inspired by various styles of dance, from Latin American to Bollywood. Can Zumba help you burn calories, sculpt muscles, and tone your arms? Continue reading to learn about the surprising health benefits of this workout. 

You’ll Burn Calories

According to a small study from 2012, a 39-minute Zumba class burned an average of 9.5 calories per minute. That adds up to 369 calories throughout the class. Since the American Council on Exercise encourages people to burn 300 calories per workout to maintain a healthy weight, Zumba is a viable workout to hit that goal. Additional evidence shows that a 12-week Zumba program can significantly improve aerobic fitness. 

You’ll Build Endurance

The music that plays during a Zumba class is usually fast-paced, so it takes a little extra pep in your step to move to the beat. Doing Zumba workouts regularly helps build endurance, even after a few workouts. One study found that after a 12-week Zumba program, participants showed a decrease in systolic blood pressure and heart rate. Those results coincided with an increase in endurance. 

You’ll Improve Cardiovascular Fitness

If people want to improve cardiovascular fitness, a study in the Journal of Sports Science and Medicine notes the accepted guidelines: 

• 64 and 94 percent of their HRmax, a measure of an athlete’s maximum heart rate
• 40 to 85 percent of VO2 max, a measure of maximum volume of oxygen an athlete can use

The same study found that participants in a Zumba session fell within these HRmax and VO2 max guidelines. In fact, participants exercised at an average of 79% of HRmax and 66% of VO2 max. That means that Zumba is an effective workout for increasing endurance and aerobic capacity, which is a measure of cardiovascular fitness. 

It Is A Social Workout

Zumba is a group workout, so you’ll likely be welcomed into any class you choose. It is also one of the more social group workouts in existence. The American College of Sports Medicine encourages group workout classes because of the following benefits:

• A safe workout that is designed for you to follow along with and burn calories 
• Exposure to a fun and social environment
• An accountability factor, which can help you succeed with your fitness goals

You May Improve Blood Pressure

A 2016 study observed a group of overweight women who engaged in a 12-week Zumba fitness program. By the end of the study period, study observers noticed that participants experienced significant improvement in body weight and a reduction in blood pressure. A separate, smaller study found that blood pressure levels decreased in participants after 17 Zumba classes. 

You Can Improve Your Quality Of Life

A great Zumba workout provides a lot of physical and social health benefits. You get to work out and meet new people who motivate you to keep going. Not to mention, Zumba is a great workout for any fitness level! Many people find that Zumba classes improve their overall quality of life. Are you ready to dance, or what?

It Is A Full-Body Workout

Zumba is an aerobic workout, but it also incorporates a few bodyweight strength training movements throughout the class. As long as you continue to move your body to the beat, though, you are participating in the class. Zumba requires you to move your entire body, from your arms and shoulders to your butt and feet. You’ll get a full-body workout that doesn’t even feel like work!

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Feeling stressed lately? This is completely natural, especially since the holidays are right around the corner. End of the year projects, holiday travel plans, and New Year’s commitments can cause you to burn out. That’s why self-care is extra important during this time of year. In fact, influencers and wellness brands push self-care products and tips on you, which can induce stress. 

You may not have the funds for all of these products or services, but we have a little secret: you don’t need to spend a lot (or any) money to help relieve stress. Take a bubble bath, go for a walk, drink a cup of calming tea, journal, or dance it out at home. All of these things, in addition to the following affordable tips can help you unwind. 

Meditation

Meditation is a free stress-relieving activity, but it can be difficult to get into. All you need is a quiet, comfortable place and five to 10 minutes of your day to start. There are plenty of free resources to help start you on the right path. If you don’t like quiet meditation, there are many free guided meditation videos to help lead you through the practice. 

Set Phone Limits

If you want to promote mindfulness and be more present in the moment, set phone limits for yourself. Spending less time looking at your screen, especially if you scroll endlessly and mindlessly, is highly beneficial for your mental health. Taking meaningful breaks from your phone is an excellent way to practice mindfulness. You can easily set screen time limits on your smartphone, or set reminders to put down your phone. 

Make Face Masks At Home

You don’t need to go to a luxury spa to pamper yourself, or give your facial skin a little boost. Hit the grocery store or look in your pantry because you already have the ingredients you need for a DIY face mask. Simple ingredients do wonders for your skin, for example, enhancing moisture, removing bacteria, and reducing excess oil. Click here for an excellent DIY face mask. 

Journal

One of the worst things you can do for your health is hold in your stress. You have to let it out! Journaling can be a great daily exercise to release all of the emotions you’re holding inside. You don’t have to craft an extensive memoir; rather, journaling can help you unleash your thoughts and analyze them. It is a cathartic exercise that will help declutter your mind.

Dance It Out

When in doubt, turn up the music and cut loose. If you are worried about people seeing you, don’t because this is a freeing exercise. That said, you can close all the blinds or curtains if you want total privacy while you dance your heart out. You don’t need dance lessons or rhythms to reap the benefits of this stress-relieving practice. Bust out your best dance moves to help you shake out the stress.

Go For A Walk

Sometimes, a trip around the block or a walk amongst the trees is all you need to clear your mind. Studies say that being outside in nature is a proven way to calm the mind. Unplugging from your distractions and being in the moment on your walk can help you notice little things you may otherwise pass by. Try your best to get to a park or nature trail, or relish in some casual people watching if you live in a dense city. 

Take A Bubble Bath

When all else fails, run that hot water to fill the tub and get ready for a relaxing soak. Light a few candles, add a bath bomb or bubbly soap, drop in some essential oils, or add some Epsom salts. All of these things are readily available to you and relatively affordable, not to mention beneficial for your skin. If you don’t have a bathtub, you can drop some eucalyptus essential oil to your shower flower to create a calming, somewhat steamy, aromatherapy experience.

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Exercise is a primary component of the foundation for a healthy body. It helps to encourage healthy joints, strong bones, endorphin release, flexibility, range of motion, and burns calories. Exercising on a regular basis can make you stronger and increase cardiovascular strength, but it also helps the body detoxify itself.

What Is Cleansing?

The purpose of cleansing is to rid the internal organs and systems of toxins and waste material. When environmental pollutants, food waste, chemicals, harmful bacteria, and other substances are present in the body, it is easy to become sluggish or weighed down. The body has the ability to naturally cleanse itself of toxins, but it wasn’t designed to process or get rid of the chemicals in present day society. The detoxification organs (liver, lungs, kidneys, skin, colon, and lymph glands) can become overwhelmed, which increases the risk of developing a variety of chronic diseases.

If you recently started cleansing, you are most likely wondering, “How can I exercise or what exercises should I do to enhance the cleanse?” The first thing to note is that the raw vegan diet drastically decreases the amount of calories that you are used to eating. You need to allow the body time to adjust to the new diet before you hit your workout equipment in full stride. Besides, the best workouts to do while cleansing are ones that increase heart rate and force you to sweat. After all, sweating is an additional way that the body detoxes.

One Last Thing: Before we get into the recommended workouts, we must say this: Eat before and after your workouts. Apple slices with some raw almond butter, homemade energy bites, chia pudding, or smoothies are all great options to provide the body with fuel and nutrients before and after workouts.

6 Detoxifying Workouts

Light Cardio

Aerobic exercises elevate your heart rate and require the lungs to intake more oxygen. The rapid breathing helps to expel stale air that can become trapped in the lungs. You don’t need to engage in sprints; rather, maintain a steady heart rate throughout. Walking, hiking, cycling, interval circuits, or jogging are great options.

Dancing

Going for a walk or jog can feel like a chore. The minute that exercise becomes a chore is the minute that you lose interest. Dancing is one of the best ways to burn calories! Crank up the music and start grooving, or you can follow along with an online Zumba class or just dance your little heart out to your favorite jams.

Meditation

While meditation isn’t physical exercise, it is a valid form of mental exercise. The brain is just like any other muscle, and needs exercise to promote rejuvenation. Work on following your breath to ease any anxieties or pent up aggression that can get in the way of your goals.

Rebounding

If you need to take it easy on your knees, then rebounding is the exercise for you. Rebounding works to stimulate lymphatic drainage, improve cardiovascular health, and boost overall circulation. Did you know that it also benefits bone density and assists with cellulite reduction? Well, it does, and it’s super fun!

Foam Rolling

Again, this may not be considered exercise in the traditional sense, but it does require muscle strength to support the body as you roll out. Foam rolling works to release lymphatic fluid from the muscles by massaging the fascia. Many studies have found that foam rolling releases tension in bodily tissues, which promotes the new growth of health muscle fibers.

Yoga

Yoga is a relaxing form of exercise that works to improve flexibility and core strength. The goal of yoga is to help ground the body, while simultaneously strengthening the smaller muscle fibers. These don’t get enough attention in regular workouts, so isolating them by engaging in specific stretches, twists, or poses helps to soothe the body.

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You just finished the Full Body Cleanse. You haven’t weighed yourself during the cleansing process because you wanted to surprise yourself with how much weight you released. You haven’t felt this energized, youthful, and healthy in a long time, so you dust off the scale, take your shoes off, remove everything out of your pockets…you might even get naked because every ounce counts. After stepping on the scale, you realize that you are not far from your pre-cleansing weight. We are talking about zero to five pounds of weight loss. Perhaps you stuck to the raw foods diet, took the capsules as directed, and those efforts did not yield 10-30 pounds of weight loss. While it is easy to blame the cleansing program, it is important to look at the body during this time to make sure that everything is functioning optimally.

When it comes to losing weight, it is important to eat healthily and incorporate exercise into your daily routine. While the two work hand in hand, you have to continually alter what you are eating and change up the exercises in your workout routine to yield progress. The body can become accustomed to repetitive exercises and meals; therefore, new routines are necessary to avoid complacency and increase your chances of weight loss.

How Was Your Exercise?

What constitutes a solid workout? While everyone has a different definition of exercise, an agreeable definition is a workout program that leaves you tired, sweaty, and a little sore. You don’t want to be immobile or in pain, but you should feel like you gave it your all, especially during a cardiovascular workout. Cardio is integral, but one should also practice strength training and balance exercises to hit all of the pillars of exercise. Additionally, heading to the sauna after a workout promotes more sweating (one great way to release toxins), but it also helps to lubricate the joints to reduce inflammation and tension. If you have access to an ice bath, jumping into the freezing water works to burn calories (the body burns calories to maintain its internal core temperature), decrease inflammation, and improve recovery time. Being able to get in the sauna and then the ice bath is the ultimate way to continue the workout.

What if you ate different foods, changed your exercises, and still only experienced minimal weight loss? While we can’t give you an exact answer, we can give you a few probable causes, the first of which relates to the thyroid gland. Keep in mind that you should not take this as medical advice. They are merely suggestions for you to research and become more in tune with the inner workings of your body.

Thyroid Issues

There are 20 million Americans living with a thyroid disorder.Of those 20 million people, only about 30-40% are aware of their thyroid disorder. An undiagnosed thyroid condition can increase a person’s risk of osteoporosis, cardiovascular disease, and can make it difficult to lose weight. Theses common disorders include hypo- and hyperthyroidism, Graves’ disease, and Hashimoto’s disease.

Hormonal Imbalance

While this can be linked to a malfunctioning thyroid or adrenal problems, hormonal imbalance can often be linked to lifestyle or the foods you eat. If you aren’t getting enough fiber, for example, estrogen levels can climb because fiber helps to excrete estrogen from the body. Too much estrogen can lead to bloating, water retention, or gas. This typically tends to be an issue for menopausal or pre-menopausal women.

Cortisol, the stress hormone, is another hormone that can interfere with weight loss. An overabundance of stress hormones can cause you to store fat (specifically in the abdominal area), and can be linked to sugar cravings, food addiction, or depression. You may want to consider taking a break from caffeine after cleansing or consider yoga, meditation, breathing exercises, or other stress-relieving techniques.

Don’t Lie About What You Ate

If you cheated during the cleanse, that is completely acceptable, but don’t say that the cleansing process failed you. Eating raw for a couple days and then eating some bread or chicken with a soda or two does not mean that you ate raw. Don’t feel bad about cheating; rather, let it go and try to do the best you can the next day.

Food Intolerances

An estimated 15 million adults suffer from food allergies, but that doesn’t account for all the people who have food intolerances or sensitivities. Doing a food allergy test may be illuminating for some people, but the rest can greatly benefit from an elimination diet or a food sensitivity test. The elimination diet is a short-term program that forces you to eliminate certain foods, which may be causing allergic or digestive reactions, from your diet. After about a month without the foods in your diet, you can slowly reintroduce them in order to identify which foods the body does not agree with

We hope this information helps and we wish you the best of luck with your weight loss goals.

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The topic of food sensitivities and digestive troubles is a more prevalent topic than ever. With all the processed ingredients, GMOs, enriched foods, and antibiotic-laden meats and poultry, it’s no wonder that the average American’s digestive system isn’t functioning the way it should be. The convenience of these foods has led people farther away from consuming plant-based foods that make up a balanced diet.

Whether it is a poor functioning digestive system, imbalanced hormones, or high cholesterol, the decision that propels you to cleanse is admirable. Taking part in the Dherbs Full Body Cleanse is a dramatic shift from the norm, but stepping outside the comfort zone is what people need to make a lifestyle change. During the cleansing process, which calls for an all-raw foods diet, many people are surprised by how many meal options are available to them.

Just as with any new change, a few mild complications or inconveniences can arise. When most people experience something negative while cleansing, their first instinct is to conclude that the supplements in the Full Body Cleanse are to blame. Unless you are allergic to an ingredient in our herbal supplements, the negatives one can experience are commonly symptoms of detoxing.

Let’s remove the Full Body Cleanse from the equation for a moment

Upon removing a toxin (gluten, tobacco, sugar, dairy products, meat, etc.) from your diet, the body initiates its own detoxing process to eliminate said toxin. This process can induce muscle cramps, headaches, fatigue, acne, skin rash, nausea, bloating, or mood swings. These are by no means “fun” symptoms, but they do indicate that the body is cleansing itself.

More often than not, these detox symptoms only last for one to three days, but they can last for a week or more, depending on how many toxins are present in the body. Consider that toxic foods are comparable to drugs, in that halting the use of a drug will cause withdrawal symptoms. If you abort the detox process before it is finished and you cheat with your poison, you will have to restart the detox process.

Let’s bring the Full Body Cleanse back into the equation

When you begin the Full Body Cleanse, you immediately eliminate all of the bad foods; and we mean ALL OF THEM. While focusing on fresh fruits, vegetables, and raw nuts and seeds, you are also taking herbs that cleanse and rejuvenate the various organs and systems in the body. People expect a feeling of immediate euphoria, but cleansing doesn’t quite work like that. Even though your are putting healthy items into the body, the toxins have to make their exodus, which is a slow process.

Realize That Detox Symptoms Are Not Bad

It can seem counterintuitive, but detox symptoms are considered normal and a natural part of your road to wellness. These symptoms can make you feel like you want to give up and give in to old habits, but remain steadfast to avoid reintroducing toxins back into the body. Power through the cleanse and realize that the detox symptoms will pass; you’ll emerge a healthier person on the other side.

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