Dominic Acito

Diet and Nutrition Needs for the Elderly

As people begin to age, it is more important than ever for them to follow a healthy diet and get adequate exercise. For adults over the age of 50, there are many benefits of eating a healthy diet including higher levels of energy, sharper mental acuteness, and easier management of chronic health issues. Eating should not necessarily be about dieting but instead should be about eating well.

Eating properly can make a big difference in the lives of the elderly. By following a nutritious diet and a modest amount of exercise, people can live a long and healthy life. But how do you do it? We have put together a selection of helpful pages that can assist you live healthier. We hope this information helps you or someone you know eat healthier as they get older.

Posted 6/1/2018  9:00:00 AM By: Dominic Acito : 2,777 views

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Get Fit With Biking

Visit any city or town in almost any country in the world and chances are there will be bicycles on the road. Bikes are, in many places, nearly as popular of a form of transportation as cars or trucks. For most, bicycling is a skill learned in childhood that's never truly forgotten, even if a person hasn't actually ridden in years. There are many reasons why bike-riding is such a popular activity—beyond the freedom and joy that comes just from riding one—and understanding them can help motivate people who don't regularly ride to start pedaling once again.

Posted 4/24/2018  9:00:00 AM By: Dominic Acito : 1,200 views

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Resource Guide for Runners

Running is a common type of exercise used to improve physical fitness. As a cardiovascular activity, it offers a number of health benefits that include weight loss, stress reduction, improved bone density and lower blood pressure. The benefits of running are greater for heavier individuals; people who weigh more will lose weight faster, given the same pace and distance. Running is also an ideal way to maintain one's weight and current level of fitness. Before they start running, people should do proper warm-up exercises, choose the right shoes and clothing, and know what time of the day and what weather is best for running.

Take the First Steps

The Road Runners Club of America provides advice for novice runners, including how to find a club for runners and how to start out by taking it easy at first.

Running Resource Guide

Running offers great health benefits, but it also carries a high risk of injury. The Nicholas Institute of Sports Medicine and Athletic Trauma explains what injuries can happen and how to avoid them.

How to Start Running

Click this link for a guide to running for beginners. It talks about how to train, what running form to use and more.

The Absolute Beginner's Guide to Running

Starting gradually, planning a routine and learning the three styles of running are some of the tips found here.

Running Tips and Resources

Oregon Health & Science University talks about getting started with running, racing advice and injuries.

The Runner's Guide to Preventing and Treating Blisters

Good nutrition and warm-up exercises may not protect runners from blisters on the feet, which can ultimately get infected. Greatist has an article that explains three ways that one can treat or even avoid blisters when running.

Winter Running Tips

Go to the Rush University Medical Center's website for advice on how to be safe and comfortable while running outside during the winter months.

Three Tips for Safer Running After 50

According to studies, running 51 minutes in a week adds three years to one's life. The UC Berkeley School of Public Health explains how to get the maximum benefits from running here.

What Should I Eat After a Run?

Read this article for tips on proper nutrition after short and long runs.

What to Eat and Drink Before, During, and After a Run

Visit The Telegraph for some advice on what runners should eat to get the best results out of their routine.

The 25-Minute Strength Training Workout That Will Make You a Better Runner

This page offers helpful tips for beginners on a strength training exercise that can help improve one's performance.

Running Tips for Beginners

Click this link for a guide to getting started running properly.

Eight Tips for Running Safely and Comfortably (Enough) While Pregnant

U.S. News & World Report provides pregnant women with information on how to run safely while carrying a baby. It also includes a list of warning signs that indicate when running can be hazardous.

Five Ways to Avoid Knee Injuries While Running

According to an article by Fox News, injuries to the knee can happen to up to 70 percent of runners. Go here for information on what knee injuries are most common and how to prevent them.

Six Running Tips to Keep You Safe This Winter

Visit the ABC News website for an article that provides ways to go running safely during the winter. It covers proper shoes and clothing, how to remain visible to cars and running against the wind.

Your Guide to Running at Any Level (slideshow)

Go here for a 17-panel slide show about different types of races that athletes can participate in.

Dress for Running Success: What to Wear for Spring Training

Spring weather can change dramatically when one is outside running. This article talks about how to dress properly, including wearing water-repellent shoes and running sleeves that can be taken off when temperatures rise.

Finding the Right Running Shoe

Not all shoes are fit for fitness-based running activities. The University of Connecticut talks about what shoes one should look for when getting dressed for running.

Eight Tips for Running With Diabetes

The Joslin Diabetes Center has a page here with tips on how people with diabetes can get the most out of jogging or running.

Walking and Running Safety Tips

Visit Mount St. Mary's University's website for information about how to stay safe while running outside.

The ABC's to Preparing for Potential Weather Conditions

Reducing exertion levels on hot and humid days is one of the points that the Boston Athletic Association makes here in an article about preparing for unfavorable weather conditions.

Five Tips for Running in the Heat

Men's and women's bodies react differently to heat. Learn about how people can pace themselves properly while running when it's hot.

Running in the Heat Safely

Proper hydration and running at sunrise or sunset are some of the ways that runners can help themselves stay safe during the summer months.

10 Tips to Prevent Running Injuries

Learn about how to run without suffering injuries by reading this article at the Dartmouth-Hitchcock Children's Hospital website.

Four Best Strategies to Help You Avoid Running Injuries

Every year, up to 65 percent of runners will suffer an injury, according to the Cleveland Clinic, which provides this article that outlines ways to prevent these injuries.

Safety Sheet for Walkers, Joggers and Runners (PDF)

Runners have to use caution every time they go out for a run, and the information in this fact sheet can help by providing valuable tips on safety.

Cool Running

Get information about running-related news and tips by clicking this link to the website Cool Running.

Women's Running

Click this link to visit the website for Women's Running magazine.

Runner's World

Competitive and casual runners can find useful running-related articles and information when they click this link to Runner's World.

A Guide to Common Running Terms

People who are getting started with running should visit this page to learn about terms related to this activity.

Posted 4/18/2018  3:00:00 AM By: Dominic Acito : 617 views

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Fitness Guide to Archery for Beginners

The most common sports in high school are usually football, basketball and track, but although those might be popular, there are plenty of other interesting sports with which you could get involved. Archery, for instance, is relatively easy to learn and excel at, and who doesn't like the idea of shooting things with arrows like Robin Hood or Katniss Everdeen? Archery has been around for thousands of years, first as a practical method of hunting or warfare and then as a competitive sport. And while it might not appear to be that athletic at first, archery does require you to keep in good shape, just like other sports.

Archery and Physical Demands

Although archery may not seem like a very physical sport, it does require a certain amount of physical strength and can even lead to sports injuries. People who practice archery should have aerobic endurance and good muscular strength, particularly in their back, shoulders and arms. It's important that archers properly stretch for flexibility and engage in both cardio exercise and strength training for strong core muscles. Stretching is especially important before competitions, training or any bow-related activities. Without the proper strength, use of good form and training, the repetition and strain of archery can begin to take its toll on the body, resulting in pain or serious injury.

The act of holding and drawing a bow places a strain on the muscles of the neck, shoulder or back. A tear of the muscles that connect the shoulder joint may also occur. This is the rotator cuff, and other injuries to it may include dislocation due to repetitive stress, known as archer's shoulder, irritation or swelling. Tendinitis is another problem associated with archery. This is an inflammation of the tendons that can happen in your wrist, shoulder, or elbow.

Types of Archery

There are several types of archery, and to find the best style for you, you'll need to know what the differences between them are. The most common in the United States are target, field, 3D, bowhunting and traditional. As the name suggests, traditional archery relies on using simple bows and arrows that do not have modern modifications or accessories to shoot indoor or outdoor targets. Bowhunting involves hunting for game such as deer or elk. An offshoot of bowhunting combines archery and fishing and is called bowfishing. With 3D archery, you'll shoot at three-dimensional, non-living targets that are shaped like wildlife and usually placed outdoors to simulate a true hunting environment.

With field archery, you'll shoot at bullseye targets instead of animals or animal forms. Like with 3D archery, the bullseye targets are set at different distances and in landscapes. Field archery can be done indoors or outdoors on a roving course for more range. Target archery is similar to field archery in that it involves shooting at a flat target and can be either an indoor or outdoor sport. What makes it different is that all of the targets are set at the same distance. This is the type of archery in the Olympics and is also popular with beginners.

  • Types of Archery: Visit the Discover Archery website for a list of different types of archery along with links to what they mean.
  • Styles of Archery: Go to the European Members of Archery Association website for information about the five different styles of archery.
  • Target Archery: Target archery involves shooting at flat targets set at a consistent distance.
  • 3D Archery: It's Not Archery With Fancy Glasses: The CBC explains 3D archery here, including its scoring system and its similarity to hunting.
  • Target Archery: The most widely known form of archery is target archery.
  • What Is Field Archery: Learn about field archery on the English Field Archery Association website.
  • Types of Archery: Archery GB offers their own definitions of archery styles here.
  • Types of Archery: Target and Field: Read about target and field archery as well as less common styles here.
  • Intro to Archery: On this page, beginning archers will find information about the different archery types and bow types.
  • Bowhunting 101: Click this link to read information about popular species to pursue in bowhunting and the common types of bows used.

Types of Bows

Before you can start your new sport, it's important that you have the right accessories. The most important thing you'll need is the right bow. The most common types of bows are recurve, compound, longbows and crossbows. In the Olympics, the only authorized style of bow is the recurve bow. A recurve bow is often used for target archery as well as 3D and field archery and sometimes bowhunting. A traditional recurve bow is one solid piece, but a takedown recurve bow can be broken down into three pieces when unstrung for convenience and ease of transportation. Meanwhile, longbows, also known as traditional bows, are basic, single-curve bows typically made from wood or a combination of wood and fiberglass and used in any type of archery.

A compound bow is used in bowhunting and target, field and 3D archery. It has multiple strings and cams at each end that pull the limbs of the bow. This allows the archer to hold less weight when drawing the bow, which allows you to aim longer at a target. And crossbows are perhaps the most high-tech kind of bow, somewhat resembling guns and usually fired using a trigger. They are used for target, 3D and field archery, and because of their accuracy and their long firing range, they are also popular with bowhunters.

Posted 11/6/2017  9:00:00 AM By: Dominic Acito : 674 views

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Gear Up! Essentials for Your Half Marathon Training

After running for 12 years, I realized it was finally time to bite the bullet, challenge myself and sign up for my first half marathon. While I have done 5Ks and 10Ks in the past, a half marathon brings its own unique set of challenges and the Flying Pig is no different. With those challenges comes a need for gear that will keep runners both comfortable and strong as they power through those longer distances. 

Posted 3/1/2016  12:00:00 AM By: Dominic Acito : 13 comments   28,149 views

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