|NATIONAL PARKS QUICKLINKS|
Backpacker Magazine – May 2009
Get ready for the long fitness haul with these skills, workouts, and essential info.
Eat Right and Stay in Shape
Nothing combats the early physiological effects of aging like bioflavonoids. Found in fruits (especially citrus and cherries) and vegetables like green peppers, tomatoes, and broccoli, these potent vitamins strengthen connective tissue in the body, increase capillary strength, promote the flow of oxygen and nutrients to organs, tissues, and cells, and help improve recovery times, says dietician Esther Cohen. Cherries, 70-plus-percent cacao dark chocolate, and apricots are all great sources of flavonoids.
Fight early signs of aging and improve blood flow to vital organs by munching on this vitamin E-packed, bioflavonoid-rich treat.
1 cup dried unsweetened cherries
1 cup almonds (soak in salt water for 6 hours)
1 cup Brazil nuts, halved
1 cup 70-plus-percent dark chocolate chips or chunks
1/2 cup Goji berries
1 cup dried pears, cut small
1/2 cup golden raisins
For the fastest fitness results, calculate–and train within–your target heart rate zone. easiest formula: 220 - your age X .50 to .85.
Longevity Pose Hip Opener
big miles lead to tense hips and back muscles, a chronic problem with this ambitious, tightly wound crowd. hip openers release tension by loosening the leg joints (knees and hips) and restoring full range of motion. how: lie on your sleeping pad with the soles of your feet together so your knees splay out. reach your arms overhead and grab your elbows to gently release your shoulders. vary intensity by moving your feet closer or farther from your groin. hold 5-7 minutes, breathing deeply.
Mountain people on the Italian island of Sardinia reach their 100th birthday twice as often as the rest of us. One of their secrets? Walking through the mountains to find fresh pasture for their sheep.