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Lifestyle : Forever Young special report
1HERSA1 0065 Let s go to Argentina! Choose your place with the best Economy Class fare! RETURN ECONOMY CLASS FARE VALID ON FLIGHTS OPERATED BY AEROLINEAS ARGENTINAS AND AUSTRAL FROM SYDNEY TO ARGENTINA. SUBJECT TO AVAILABILITY. TICKET MUST BE ISSUED UNTIL 30NOV2012. FOR TRAVEL BETWEEN 01FEB2013 TO 30JUN2013 FOR ONLY AUD 1499.00. ALSO AVAILABLE DURING HIGH SEASON FROM 01DEC2012 TO 31JAN2013 FOR ONLY AUD 2499.00. TICKET TIME LIMIT IS 72 HOURS. MAXIMUM STAY 3 MONTHS. DATE CHANGE PENALTY AUD 100. TAXES AND FEES ARE INCLUDED EXCEPT ISSUE FEE AUD 55.00. NON REFUNDABLE. TOTAL SEATS AVAILABLE 200. AEROLINEAS ARGENTINAS S.A. - LEVEL 3/64 CLARENCE STREET - SYDNEY - 2000 - NSW. Direct flight from Sydney to Buenos Aires! 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We try harder to find you the best travel deal Kempsey Mall, Clyde Street, Kempsey. 2440. E-mail: firstname.lastname@example.org Web site: www.macleayvalleytravel.com AROUND THE WORLD $8395 37 Day Tour Departs March 24 Flying Singapore Airlines & Virgin America to Singapore, Los Angeles, New York & Frankfurt. 15 day tour of eastern U.S.A. & Canada, 15 day Eastern Europe tour, 4 days Los Angelese, 2 days Singapore. iG5509566AB-111112 iG5514527AA-111112 starts here • Aim for two serves of fruit and five serves of vegetables a day. • Eat a variety of lean meats, poultry, nuts, seeds and legumes. • Don't overindulge in sweets and treats. • Don't lower food standards as you age -- a healthy, balanced diet should never not be a priority. Thirty minutes to save your life Just a moderate amount of daily exercise can make a big difference, writes Tanya Ryan-Segger. The YMCA's Pryme Movers: fitness, fun and friendship GET MOVING Many organised physical activity groups and programs are available to seniors at free, or low cost, including: The Heart Foundation runs Australia's largest network of free, community- based walking groups along with its Heart Moves program -- a low to moderate intensity level exercise class for people living with health conditions. www.heartfoundation.org.au Beat It! is an exercise and lifestyle program run by the Australian Diabetes Council for people suffering fromoratahighriskoftype2 diabetes. www.australiandiabetescouncil.com AustCycle runs supervised group training sessions for people of all ages and experience levels to help teach new skills and build cycling confidence and ability. www.austcycle.com.au HEAL -- South West Sydney GP Link runs the Healthy Eating and Active Lifestyle -- HEAL, exercise and lifestyle education program incorporating individual health consultations with physical activity and dietary advice. www.macdivgp.com.au Lift for Life is a resistance training program offered through private health and fitness businesses for people with, or at risk of, type 2 diabetes and other chronic diseases. www.liftforlife.com.au Pryme Movers --The YMCA's exercise classes for mature people and anyone facing mobility challenges. www.ymcasydney.org/seniors Maintaining individual well-being is always important -- but there is no denying that the stakes go up considerably once we hit 50. Reaching a half-century might be a big milestone but it also means the risk of health issues such as coronary heart disease, high blood pressure, type 2 diabetes and osteoporosis increases. Yet the fate of older Australians is far from sealed. One of the best ways to decrease the risk of ill-health is to embrace daily exercise. Just 30 minutes of moderate-intensity physic- al activity every day, or even just most days, is the way to start. Thirty minutes might not seem like much, but it's proven to make a differ- ence. Along with better overall health, other benefits include improved strength and flexibility, mental func- tion and, for some people quite cru- cially, enhanced social connectedness. The YMCA'S chief executive in NSW, Phillip Hare, says the key to mature Australians getting and stay- ing fit is not only committing to 30 minutes of exercise a day, but making sure the activity is enjoyable and social. The YMCA runs Pryme Movers -- a 45-minute land or water-based exer- cise program designed for seniors and people facing mobility challenges -- and Hare puts its success is down to a philosophy of embracing fitness, fun and friendship. Rather than hitting the golf course or joining local lawn bowls clubs, Hare says older people are turning to more traditional exercise and strength training activities. And they want it to be social. "The social aspect of exercise becomes more important as you age, as it not only makes it more enjoyable but it can help improve retention," he says. "If you miss a (exercise) class and then get 35 friends checking up or wondering where you are, it can be a great motivator." And for those people who dislike group activities, or are "too busy", it should still be possible to get on the move by integrating incidental physic- al activity into a daily routine -- even if it's not all at once. Opting to take the stairs rather than use elevators or lifts, walk rather than drive to the train or bus, and embracing tasks such as gardening or housework should all get the heart rate up and put you on the right track. 65 FOREVER YOUNG SUNDAY, NOVEMBER 11, 2012 THE SUN HERALD
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