INPUT ARTICLE: Article: Aim for a total of 150 minutes of exercise per week. Aerobic exercises, such as walking, light jogging, and cycling are especially beneficial for your joints. Talk to your doctor before you start a new exercise routine, especially if you have a history of heart, bone, or joint issues. Regular, varied exercise is good for your joints, but repetitive motions can cause chronic injuries. Try to exercise different parts of your body each day. If you have to perform repetitive motions at work, take breaks to stretch every 15 to 30 minutes. To vary your exercise routine, try lifting weights on Monday, going for a jog on Tuesday, yoga or stretching on Wednesday, and ride your bike on Thursday. If your knees, hips, and ankles frequently crack, focus on strengthening your leg muscles to reduce the strain on these joints. Go for brisk walks or jogs, ride your bike, swim laps, or use resistance machines at your gym. If you have a history of joint issues, stick to low-impact activities, such as walking and swimming. To minimize joint strain, try to walk on flat, padded tracks instead of hard surfaces and inclines. Stand with your feet hip-width apart and arms extended in front of you. Bend your knees and extend your buttocks backward to lower your body by about 4 to 5 inches (10 to 13 cm). Face forward as you bend your knees, keep your back straight, and align your knees with the second toe on each foot.  Avoid extending your knees past your toes. Stay down for 1 to 2 seconds, return to the starting position, and do a total of 10 repetitions. Knee bends are a great way to get moving during breaks at work or when you don't have time to go for a walk. While taking classes will ensure you maintain proper form, you could also look online for instructional videos. In addition to improving joint health and improving flexibility, yoga and tai chi can improve balance and prevent falls.

SUMMARY: Try to exercise for 30 minutes a day, 5 days a week. Vary your exercises and physical activities. Walk, cycle, and swim to strengthen your legs. Perform 10 knee bends during breaks at work. Sign up for a yoga or tai chi class.


INPUT ARTICLE: Article: Find out what both of you need from a relationship. Things may not work out if you want children but he already has kids and doesn’t plan on having any more. The two of you may even have a different understanding of how serious your relationship is.  If he’s been divorced in the past, he may just want to have a casual fling while you’re looking for someone to marry.  After a date or two, initiate a conversation about where you see the relationship going long-term. Consciously consider whether or not your needs are compatible with his. Remember that a little space can be healthy for a relationship. You don’t want to lose your independence. Make sure you spend some time away from your relationship and encourage him to do the same. You might start to resent each other if you try to be together all the time.  He may not have anything in common with your friends and vice versa. Both of you might need a little time to be around people your own age. You may not like doing all of the same things. Keep doing the things that you enjoy. Realize that an older man may have responsibilities that don’t allow him to relocate. He might not be able to go with you if you have to move to follow your dreams, so if that's something you might want from a partner, talk to him about it!  Understand that he may be already settled into his environment and might not want to change it the way a younger guy might.  He may want to stay close to his kids. He might already a good career that he doesn’t want to leave. He may simply enjoy living where he does. An older man may have his finances in order. While it can be nice to be with someone who has financial stability, it can be awkward when you are younger and possibly broke. Be clear on what you're comfortable with. If you aren't excited at being treated to dinner all the time, let him know you'll need to choose some cheaper dates. It might take a while before he feels comfortable fully bringing you into his personal life.  Don’t try to impose yourself on it too quickly.  He’ll need to make sure that he can depend on you to stick around before introducing you to his family and friends.  If he has a reputation to uphold, he won’t want to be seen as the person who casually dates younger people.  Tell him when you're ready to meet his family, but let him know that it's up to him when it happens. If he has kids, understand that he might not want you to meet them right away. It's unhealthy for kids to frequently get attached to new people they might lose. Even if you think your relationship is on track, you may need to wait for a year or longer before you get to share time with his children. It may take him a while to admit that he has strong feelings for you.  Hopefully your older man doesn't react to his fleeting emotions.  Rather, he may take time to be sure how he feels before he tells you. Everyone’s scared of getting older.  For men, the thought of losing their physical virility can be terrifying. Even if he doesn’t show it, he’s somewhat worried that you’ll stop being attracted to him because of his age.  Reassure him that he’s still got it going on and don’t remind him of how old he is. Every so often, compliment him on his looks, strength or any attribute that makes him feel young and useful. Say things like:  Your arms are so strong. I feel really safe when you wrap them around me. You look so handsome today. I really like your style. You can tease him about his age if he likes that, but be sure to check. Some guys might feel lighthearted about a few May-December jokes, but unhappy about being called "old man."

SUMMARY: Tell him what you want. Keep your own life. Communicate your needs. Have frank conversations about finances. Take it slow. Remind him that you desire him.


INPUT ARTICLE: Article: Other people may want you to be someone who you are not. They may ask things of you that make you uncomfortable, anxious, or burdened. Realizing that not everyone will like you is liberating, as it allows you to take care of your own needs. Put your own happiness first. This does not mean you have to be selfish; rather, it is a simple awareness that by taking care of yourself, you are better positioned to take care of other people. Being who you want to be means taking responsibility for your actions. By realizing that you can change, you also realize that you have control over your own actions. While other people may try to stop you or obstruct your dreams, you have the power to ignore them and to make your own choices. . Every day, remind yourself of what makes you a great person. You can do this by praising yourself in the mirror or by writing down positive notes to yourself. Higher positivity leads to higher confidence, and it will help you become more comfortable in your individual personality. . Don't be surprised if old friends and acquaintances don't support you. Some people will try to convince you that it's just not possible to change. They may even try to make you feel guilty for trying. Don’t argue with people who criticize your choices.   Simply say something like, "I was unhappy before, and I am working towards being a better person." You can also say, "Thank you for your concern. No matter who I become, I will always love you." If you have a friend or loved one who still bothers you about the changes you are making, then you may want to take some time away from the person.

SUMMARY:
Take care of your needs first. Stop blaming other people for your problems. Start loving yourself as though you are that new person Cut out toxic relationships