Ageing is inevitable and is influenced by many things but keeping active can slow ageing and increase life expectancy. Evidence shows that ageing is not a cause of major problems on its own until you are in your mid-nineties,and strength, power and muscle mass can be increased, even at this advanced age.

So here are my top exercise tips for people in their sixties and older, at different levels of fitness.

For lifetime fitness fanatics

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If you fall into this group, you are in the minority. You are robust, likely to be a super-agerand you are doing wonderfully. You are certainly optimising your chance of living longer and ageing successfully.

Generally, this is when you reap your reward from a lifetime of keeping active. With your healthier metabolic, skeletal, cardiovascular and immune systems, you can probably outperform people decades younger.

Keep up the kettlebells, spin classes, rowing, triathlons or manual work such as gardening whatever you like to do. You can keep challenging yourself physically. Mix your routine up a combination of aerobic and resistance work as well as an activity to challenge your balance is ideal.

Maximise health benefits by swimming outdoors and as part of a community. You might want to try sea swimming,although its not for everybody.

But watch out for chronic overloading;that is, diversify your exercise programme by incorporating cross-training. For example, if you are a runner, incorporate cycling or swimming to avoid overloading any part of your body.

Recovery after strenuous exercise is slower as you age and can take up to five days. So exercise smart.

For the averagely fit

You are doing well, so keep going. Long-term consistency is the key to benefits. You dont necessarily have to join a gymjust keep building meaningful physical activity into your day. For example, walk briskly to the shops to get your groceries, keep up gardening and be active around the house. Even repeating simple stair-climbing is a great exercise.

If you are suffering from hip or knee pain, walking may be painful, so try cycling or water-based exercise instead.

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Water-based exercises are good if you have hip or knee pain (iStock)

Coupling physical activity with social engagement can optimise its benefits, so try yoga or a dance class. Incorporate some outdoor exercise for an added mental-health boost.

The main thing is to avoid long periods of sitting. Also, ideally, continue to do the exercise you enjoy. Try to steadily build up your level of aerobic exercise to where you build up a sweat and feel slightly out of breath.

Strengthening and flexibility exercises are often neglected, so try to include these type of exercises where possible.

For the unfit or unwell

You may be managing complex chronic conditions, which make it more difficult to exercise. Or it may be that exercise is not a habit for you. If you have several chronic conditions, you may need clearance from a doctor to exercise and specialised exercise advice from a physiotherapist or other exercise professional.

If you are experiencing three or more of the following: unplanned weight loss, exhaustion, slowness, weakness of grip and physical inactivity, you may be considered frail, which will leave you vulnerable to even minor health stresses. But it is never too late to build more physical activity into your daily life.

Merely reducing time spent sitting and doing a little exercise will have major health benefits, and doing any type of activity at all is better than none. Even chair-based exercises or practising sit-to-stand can be a great start.

Feeling a bit out of breath during and afterexercise is normal and some initial aches and joint pain are fine. But if you ever feel chest pain or severe discomfort, you need to see a doctor straight away.

If you have a setback such as a chest infection or fall that results in a hospital admission, get up and moving as soon as is safely possible. Even a few days of bed rest can result in major decreases in strength and fitness.

If you have surgery scheduled, being as active as possible before admissionto hospital and starting moving as soon as possible afterwards will help your recovery. Thesemay also prevent complications that could prolong your stay in hospital.

If you are diagnosed with cancer, keep active, even during such treatments as chemotherapy and radiotherapy, and during recovery. If you have other common chronic conditions, such as heart or lung disease, keep as active as your condition allows.

Just remember:whatever your state of health, its never too late to reap the benefits of being more physically active.

Julie Broderick is an assistant professor in physiotherapy at Trinity College Dublin. This article first appeared on The Conversation

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The best ways to exercise after 60 - The Independent

LEXINGTON, Ky. With the arrival of cold temperatures and the forecast calling for the first snow of the winter season, AAA Blue Grass is gearing up for a busy Tuesday commute.

The expected drop in temperatures and potential for accumulating snow in the forecast means AAA will be gearing up to ensure motorists reach their destinations as quickly and safely as possible, said Lori Weaver Hawkins, AAA Blue Grass manager of public and government affairs. No one ever plans on getting stranded, but tires and batteries are some of the most common problems seen over the winter months. Many in Kentucky may not have expected wintry weather this early, so AAA reminds motorists to be sure their vehicle is in good condition before heading out onto the roadways.

Each year, AAA rides to the rescue of approximately 32 million stranded motorists across the country. The not-for-profit auto club association offers the following winter-weather reminders for motorists:

Winter Driving Preparedness

Avoid driving while youre fatigued. Getting the proper amount of rest before taking on winter weather tasks reduces driving risks.

Never warm up a vehicle in an enclosed area, such as a garage, nor leave a running vehicle unattended.

Make certain your tires are properly inflated and have adequate tread.

Have the battery checked by a professional to ensure it is strong enough to face cold weather. AAA members can request a visit from a AAA Mobile Battery Service technician who will test their battery and replace it on-site, if necessary.

Keep your gas tank at least half full to avoid gas line freeze-up.

Before heading out, motorists are advised to prepare a winter emergency kit and stow in the trunk of their vehicle to have it immediately available. Emergency kit items should include a de-icer, shovel, ice scraper, warning flare or reflector triangle, flashlight with fresh batteries, first aid kit, jumper cables and sand or kitty litter (for traction). Also pack a blanket, extra gloves and heavy but light-colored jacket, scarf or hat (so you can be seen if you have to get out of your vehicle); snacks and beverages for passengers and pets who may be traveling with you; and a cell phone with car charger.

AAA members should travel with their membership card or have their membership number handy when calling for roadside assistance. Making sure your AAA membership is active to take advantage of roadside assistance is important and as simple as going to AAA.com or stopping in at one of the AAA Blue Grass retail stores in Lexington.

Tips for Driving in the Snow

Accelerate and decelerate slowly. Applying the gas slowly to accelerate is the best method for regaining traction and avoiding skids.

Drive slowly. Every maneuver takes longer on snow-covered roads.

Increase your following distance by at least 6 seconds. This increased margin of safety will provide the longer distance needed if you have to stop. Do not tailgate.

Avoid braking on icy roads. Try to brake well ahead of stop signs and traffic lights, preferably in areas of clear pavement. Whether you have antilock brakes or not, the best way to stop is threshold braking. Keep the heel of your foot on the floor and use the ball of your foot to apply firm, steady pressure on the brake pedal.

Dont stop if you can avoid it. Theres a big difference in the amount of inertia it takes to start moving from a full stop versus how much it takes to get moving while still rolling. If you can slow down enough to keep rolling until a traffic light changes, without getting close to vehicles ahead of you, do it.

Dont power up hills. Applying extra gas on snow-covered roads just starts your wheels spinning. Try to get a little inertia going before you reach the hill and let that inertia carry you to the top rather than hard acceleration. Do not stop on your way up the hill. As you reach the crest of the hill, reduce your speed and proceed downhill as slowly as possible.

Never use cruise control on slippery roads. Cruise control will cause you to lose the ability to transfer more weight to the front tire by simply lifting off the accelerator. A driver should always be in full control of their vehicle during poor road conditions.

Avoid unnecessary lane changes. This increases the chances of hitting a patch of ice between lanes that could cause loss of vehicle traction.

Stay home. If you really dont have to go out, dont. Even if you can drive well in the snow, not everyone else can. Dont tempt fate: If you dont have somewhere you have to be, watch the winter weather from indoors.

The first goal is to try to avoid a breakdown by keeping your vehicle up-to-date on maintenance. The second goal, should you break down, is to stay as safe and warm as possible while waiting for help to arrive, AAA Blue Grass' Weaver Hawkins said.

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AAA provides helpful driving tips ahead of expected snow - Times Tribune of Corbin

A mum who spent 1,000 a month on takeaways and meals out has lost more than three stone in just 14 weeks and overcome her "horrific" back pain .

Corrie D'Silva, 40, has shed an amazing four dress sizes after taking a standard against her weight by ditching her expensive eating habits and nightly bottle of wine for healthy homemade meals and exercising with a personal trainer .

The mum-of-two from Sandbach, Cheshire, started piling on weight in September 2016 after getting married and recovering from a severe back injury.

She was on medication after back surgery to cut out disks that were bulging into her spine and doctors told her she would never be able to train at the gym again. At her heaviest, Corrie reached 13st 5lbs and began wearing a size 16.

However, she has managed to lose more than three stone in just three months to weight 10st 2lbs and fit into a slender size eight after starting a mixture of strength and cardio training, which has also strengthened her back to help avoid further injuries.

Corrie, who runs her own mortgage broking business with husband Nick, regularly indulged in food and drink at networkoing events, ordered pizza or Thai takeaway several times a week or ate ready meals because she didn't have time to cook.

Corrie said: "Back then, I really lacked confidence and my back injury became an excuse not to exercise.

"After surgery I suffered from horrific pain and doctors told me to take it easy, meaning I could no longer train and could only go swimming and do yoga.

"It didn't just have a physical effect on me, it also had a mental effect because I didn't like myself.

"The turning point for me was when we moved house in May 2019. I realised I was so busy with the children and my business that I had picked up bad habits.

"I was doing damage to myself by snacking on crisps and sausage rolls and drinking a full bottle of wine to myself every night, and felt exhausted when I should have been enjoying my new house.

"My husband Nick and I liked to socialise a lot and we would probably spend the best part of 1,000 a month just on eating out and drinking, along with buying takeaways.

"At networking events I would have a three course meal at an Italian or steak restaurant, and we'd buy Dominoes or Thai takeaways a couple of times a week. On top of that I would drink wine and gin when out socialising.

"I had the realisation that my back would end up in worse pain if I carried on and I wanted to make positive changes for my health and children."

Despite being told by doctors not to train, Corrie got a personal trainer and began to eat healthier in May 2019.

Her initial weight loss goal was two stone, but she massively surpassed that by training twice a week, doing strength workouts including shoulder presses and sled drags.

Corrie ditched the takeaways and ready meals in favour of healthier options such as vegetable soup for lunch and salmon for dinner - and even gave up drinking for the 14 week programme.

Although she still attended networking events for her job, she usually ate beforehand and refrained from drinking.

Corrie said: "At first I was really worried about training because of my back issues, but I gave it a go with my personal trainer and the initial results were phenomenal. I regained confidence and had lots of support.

"My personal trainer took my back injury into consideration and I underwent physio at the same time. Now my back is a lot stronger.

"My physiotherapist can see the impact my weight loss and training has had when looking at my back, and can tell it's not under as much strain anymore.

"After surgery I had to lie down for two weeks straight and I was disappointed when doctors told me I wouldn't be able to train, because that meant I wouldn't be able to get back to the weight that I was before.

"At the end of my transformation, I felt like the person I always wanted to be. It was amazing to get myself back and I felt mentally better too.

"It's been a life changing experience for me and I felt like my personal trainer wrapped me up in cotton wool for three months and genuinely cared about my progress.

"My fitness venture has rubbed off on my children and husband too - it feels great to be able to get out more and be active with them. and it's given me a different lease of life.

"I now see pictures from when I was heavy and miserable and I feel embarassed - having come from a place in hospital after the surgery I thought 'this isn't who I want to be, there's more out there for me'.

"My message to others is that if you have an injury and want to lose weight, training and exercise is so beneficial for your mental and physical health, and you've just got to want it and make that change."

Corrie is still on her weight loss journey, and is currently enjoying a maintenance programme at the gym to keep herself on track.

BREAKFAST: Skipped

LUNCH: Sandwich or panini with crisps

DINNER: Ready meals or pizza/Thai takeaway or meals out

SNACKS: Crisps and sausage rolls

BREAKFAST: High protein, e.g. scrambled eggs with bacon/on a bagel or oats

LUNCH: Chicken with vegetable soup or salad

DINNER: Salmon with lots of vegetables, sometimes with rice or potatoes

SNACKS: Yogurt or fruit

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Mum ditches 1,000 a month fast food habit and loses three stone in 14 weeks - Mirror Online

For those looking to find strong Computer and Technology stocks, it is prudent to search for companies in the group that are outperforming their peers. Has CDW (CDW) been one of those stocks this year? Let's take a closer look at the stock's year-to-date performance to find out.

CDW is one of 629 companies in the Computer and Technology group. The Computer and Technology group currently sits at #6 within the Zacks Sector Rank. The Zacks Sector Rank considers 16 different groups, measuring the average Zacks Rank of the individual stocks within the sector to gauge the strength of each group.

The Zacks Rank emphasizes earnings estimates and estimate revisions to find stocks with improving earnings outlooks. This system has a long record of success, and these stocks tend to be on track to beat the market over the next one to three months. CDW is currently sporting a Zacks Rank of #2 (Buy).

Over the past 90 days, the Zacks Consensus Estimate for CDW's full-year earnings has moved 2.05% higher. This signals that analyst sentiment is improving and the stock's earnings outlook is more positive.

According to our latest data, CDW has moved about 64.74% on a year-to-date basis. At the same time, Computer and Technology stocks have gained an average of 28.26%. As we can see, CDW is performing better than its sector in the calendar year.

Breaking things down more, CDW is a member of the Computers - IT Services industry, which includes 28 individual companies and currently sits at #103 in the Zacks Industry Rank. On average, this group has gained an average of 18.58% so far this year, meaning that CDW is performing better in terms of year-to-date returns.

Investors in the Computer and Technology sector will want to keep a close eye on CDW as it attempts to continue its solid performance.

CDW Corporation (CDW): Free Stock Analysis Report

To read this article on Zacks.com click here.

The views and opinions expressed herein are the views and opinions of the author and do not necessarily reflect those of Nasdaq, Inc.

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Is CDW (CDW) Outperforming Other Computer and Technology Stocks This Year? - Nasdaq

Jorge and Anfisa have changed a lot since their time on 90 Day Fiance. Pic credit: TLC

Jorge Navas mugshot update has 90 Day Fiance fans talking. Many cant believe its him but Jorge has spoken out now and confirms that he did lose 125 pounds during his time behind bars.

The incarcerated 90 Day Fiance stars weight loss wasnt accidental either. Jorge opened up to E! News recently about his shocking slim down and much like his wife, he credits his new physique to better eating habits and dedication to a workout routine.

I am glad that people are noticing some positivity out of such a negative outcome, Jorge told E! News by way of his lawyer. Hopefully people can see that I am able to turn things around even though I am at the lowest point in my life.

According to Jorge, hes been working out twice a day and he even has a partner to help hold him accountable. The inmate workout buddies get together at 4 a.m. for their first workout of the day, then they get another one in each afternoon.

Jorge said that he and his workout partner push each other to the limit and that they do a lot of jogging together.

Has anyone seen this?! It's Jorge, Anfisa's husband #90DayFiance pic.twitter.com/RsRK5aS1Oz

La Diablita (@vaccinateluxifR) November 5, 2019

Increasing his physical activity has done wonders for Jorge Nava but thats not all that has been contributing to his new look. Jorge also was forced to change his eating habits while behind bars since inmates cant just help themselves to fast food and soda.

Jorge also weighed in on how hes feeling now that hes changed his diet and has become more physically fit.

I wanted to be in the best physical and healthiest shape possible, Jorge admitted. I feel healthy and energetic. I feel overall more confident with myself.

And with a possible release in August 2020, 90 Day Fiance fans have been increasingly interested to know if hell be headed back to his wife Anfisa Nava once hes free.

Subscribe to our 90 Day Fiance newsletter!

As far as Jorge is concerned, he and Anfisa are still solid as a rock. He even confirmed that they are doing really well. Dont be surprised to see Jorge and Anfisa right back together once his sentence has been served.

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Jorge Nava shares weight loss secret, update on Anfisa Nava relationship - Monsters and Critics

In the last few years, the demand for food subscription boxes has sky-rocketed as we all search for a way to eat more healthily and spice up what we cook on a daily basis (or you know, sometimes just to get us cooking to begin with).

The best meal delivery services are a great way of trying meals you wouldnt otherwise buy, avoid buying ingredients in excess and reduce the number of food shops you have to make.

And, with popularity rising, they are no longer just for city professionals with poor cooking skills, but for couples and families who are looking to eat healthier without any added fuss.

But, lets be honest for a second - even with discount codes and special deals, meal delivery services still cost a decent amount. So, to be sure youre spending wisely, we tried and tested Balance Box, a delivery service designed for weight-loss that pre-prepares your meals for you.

Here is what we learnt, and these are the 9 things you should know before signing up to any food subscription box.

Food subscription boxes can really vary in price, with most of the meals becoming cheaper the bigger your family. In the case of Balance Box, it is 22.99 per day if you sign up to a 4-day box, which is certainly not cheap but you have to consider the fact that unlike many food subscriptions it provides all your meals per day (with snacks), rather than just a dinner recipe. Others vary from about 3 a meal, to 6-7, though many do create quite big meals that you can eat for leftovers the next day.

Because of the nature of Balance Box, the service comes with a lot of boxes (three per day, plus snacks) so you need to make sure you clear room in your cupboards and fridge before it arrives. Space in the fridge is especially important as most of the ingredients used in the recipes are fresh so need to be kept cool.

Even if you choose to get recipes (rather than pre-prepared meals), most of the meal delivery services keep all the ingredients for each meal together in a big bag, so we would suggest clearing a whole shelf for your food subscription box if youre going to get one regularly.

Having somewhere for your box to be left if youre not in is essential. In the case of Balance Box, in London they deliver the box before 6:30am in so dont ring the doorbell (because youre almost certainly asleep) and simply leave it in a safe location outside your house for you to collect when you wake up. However, even if the box is delivered during the day, having a safe place for couriers to leave it means you dont have to worry or wait in for your delivery.

Depending on how many meals you get, the box can be pretty big so make sure to give yourself enough time to unpack it and put the necessary meals or ingredients in the fridge.

Theres nothing worse than the stress of having to rush first thing in the morning because youre going to be late for work. Itll probably take longer than you think to put everything away so be sure to give yourself at least an extra 15 minutes.

This is an obvious one. Any of the food subscription boxes should ask you about any allergies you may and dietary requirements. But it is something to be ultra-aware of especially for any of the food subscription boxes that include ready-made meals rather than raw ingredients. In the case of Balance Box, they do include a menu that has a full list of ingredients for each meal.

With Balance Box, you get to choose the style of menu - eg classic, vegetarian, free from or pescatarian - but beyond that you dont get to choose the meals themselves. However other subscription services offer a range of recipes for customers to choose from each week - giving you some variety and opportunity to try something new, but ensuring that you have picked something that you know you will like. However, if you prefer to have it all sorted for you by someone else and dont feel you have time to pick, that option might not be for you.

Due to the pre-prepared nature of Balance Box, the subscription does come with a lot of plastic boxes. However, theyre obviously aware of this because they do offer to pick up all of the plastic tubs to be recycled when dropping off your next meal box. They also package most of your snacks in paper - rather than plastic - bags, which is a welcomed addition.

Other subscription boxes have also been called out over excessive use of plastic packaging, which can be a pitfall for these subscription boxes who are trying to deliver fresh food safely. If you are trying to avoid single-use plastic, it is worth reading about each box to see firstly, what packaging they use, and secondly, if they offer any recycling pick-up services.

Knowing what days youre in the office, out for lunches, or at evening events will help you choose the right subscription box for you. If youre often out for work lunches, then you may want to consider a subscription box for dinner recipes only - and not a box similar to Balance Box that provides all your meals per day.

Alternatively, you can choose how many meals a week get delivered, so if you know you tend to be out for dinners with friends once or twice a week, sign up to a 3-meals-a-week box. That way you wont have meals piling up in your fridge and you're avoid wasting food and money.

Another obvious one, but food subscription boxes are a great opportunity to expand your repertoire of food and try new meals that you didnt know how to make before (and theyre often healthier, too). This can be a great thing when you feel stuck in your way at mealtime, but it does mean you need to be prepared to try new foods.

For example, when you subscribe to Balance Box you choose a menu-type but not the exact meals within it. That means you need to fully embrace whatever comes your way, as all three of your meals are pre-prepared for you. Theres no opportunity to avoid foods you hate, but it may mean you discover a new favourite food that you would otherwise avoid (pistachios are, now, our snack of choice). In the case of recipe boxes, you have more flexibility with ingredients you dont like as you have an opportunity to remove them before you make the meal.

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9 things you need to know before signing up to a food subscription box - Shortlist