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Becoming more active can be a hassle if you have to purchase a pricey gym membership or drive more than 10 minutes to the gym. Plus, when life gets hectic, exercise might be the last thing on your mind. Check out these fun and creative ways to get active (no gym required).

Break out the bike. Biking to the grocery store, work or other close locations will jumpstart your metabolism and give you more energy throughout the day. Plus, you will save money on gas or public transportation. If you don’t own a bike, perhaps you can borrow one from a friend or rent one at a local bike shop.

Take the stairs. While it may be easier to take the elevator, taking the stairs as often as you can is much better for your health. This activity is easy, convenient and requires no extra equipment. Taking the stairs has been proven to improve heart health, reduce cholesterol and relieve stress. You might even live longer by taking the stairs!

Dance in private places. Dancing in your room or kitchen can improve your mood immensely. If you are feeling up to it, invite some friends over and play some music while dancing around together. You will burn those calories in no time!

Clean the house. Believe it or not, cleaning the house can burn a significant number of calories. Also, activities like mowing the lawn, walking the dog or sweeping can get you up and moving. Remember — the best way to be healthy and happy is to avoid being a couch potato.

Make it fun. Whatever way you choose to be active, make it something fun and enjoyable. The best way to build healthy habits is to enjoy what you’re doing and make friends along the way. The best way to find something you love is to just go for it! You’ll never know until you try.

By incorporating heart healthy foods into your diet, you can reduce you risk of cardiovascular disease, high blood pressure and diabetes. You will not only lose weight, but feel better in the process. Check out these foods to add to your shopping list:

Fish. Fish such as salmon, tuna and trout are high in omega 3′s, or the “good” fats. Fish also is high in protein.

Almonds. If you are hungry, but in a hurry, grab a small handful of almonds to curb your hunger and promote weight loss. Almonds contain healthy fats, fiber, protein and essential vitamins. They have been proven to lower blood sugar levels, blood pressure and cholesterol.

Fruits and veggies. You can never go wrong with fruits and veggies. Not only are they loaded with vitamins and minerals, they are yummy! When you are out shopping, consider picking up some apples. berries, broccoli, bell peppers, celery and grapes.

Beans and grains. Beans and grains are cheap and easy foods that provide you with the right amount of fiber and have been proven to lower your cholesterol. If you are a vegetarian, beans are a must-have, staple item food to ensure you are getting the protein and fiber your body needs.

Oatmeal. Oatmeal is warm, comforting and jam-packed full of nutrients. Sprinkle a bit of brown sugar and honey on top and you are good to go!

Dark chocolate. Who says you can’t indulge? Dark chocolate can be good for you in small doses if it is at least 70 percent cocoa. Little known fact: dark chocolate, which is made from the cocoa beans of a cocoa tree, is one of the most powerful source of antioxidants!

The list doesn’t end here. Try out some heart healthy foods and experiment with what you like. You’re never too old to begin eating well. Live better as you live longer.

Sciatica pain, characterized by a tingling sensation and pain running down the legs and back, can strike at any time — especially as you get older. Although anti-inflammatories may temporarily ease the pain, it’s better to get to the root of the problem. These simple yoga positions have been proven to help ease and prevent sciatica pain:

Bharadvaja’s twist. This position gently twists the upper body, stretching the spine and invigorating the abdominal organs. To do this position, simply sit on the floor with your legs right in front of you. Shift your weight to your right buttock, bend your knees and bring your legs to the left. Keep your feet next to your left hip, and rest your left ankle on your right arch. Inhale, lengthen your torso and twist your torso to the right, keeping the left buttock on the floor.

Prone Reverse Clam. This relaxing position helps those who have external rotation in their thighs. To do this position, lie face down on your stomach and bend your elbows to the sides while resting your forehead on your hands. Bend your knees and internally rotate your thighs to bring them back to parallel. Repeat.

Dolphin pose. This position has been proven to strengthen the core and arms while stretching the shoulders. To do this position, come to the floor on your hands and knees, set your knees below your hips and forearms on the floor with your shoulders above your wrists. Press your palms together and your forearms into the floor. Exhale and lift your knees away from the floor. Lift the sitting bones toward the ceiling.

Cow Face Variation. This position provides a stretch in the piriformis muscle, which relieves pressure built up in the sciatic nerve. To do this position, lie on your back with your knees bent with one thigh over the other. Bring your knees into the chest and hold. Breath deeply.

Grocery shopping can be a time consuming and expensive task if you go to the grocery store unprepared. A grocery list is a great way to plan out your meals, keep track of what you are eating and to stick to your long-term health goals. Creating a grocery list can also minimize over-spending and shopper’s guilt. Follow these tips to create the perfect grocery list:

Plan before you go. Before you hit the grocery store, be sure to take a survey of what is already in your cabinets, fridge and freezer. To avoid buying what you already have, create a checklist and fill in the blanks when you head out to the grocery store. If you make this a habit, you will save time and money. You’ll also be surprised on how many meals you can prepare with what you already have on hand.

Organize your list. First, decide how to create and organize your list. You can create either a paper or electronic list, depending on preference. The best way to organize your list is to divide each food group into a specific section. Categories you could use include fruits, vegetables, protein, carbohydrates, healthy fats, dairy, condiments and beverages. By dividing your list into categories, you will be more likely to buy nutrient dense food instead of over-processed snacks.

Be realistic. If you are used to buying candy, chips and soda at the grocery store, it’s not likely you will break that habit overnight. Instead, implement small changes over time, perhaps cutting out candy first. Additionally, it is important to understand how much food you can actually consume to avoid buying too much. This is why taking an inventory and making a list is important.

As we get older, we’re sometimes set in our ways. But we encourage you to try some of these ideas. You might be surprised how much easier it is to eat healthy foods when we’ve planned — and purchased the ingredients — for healthy meals!

One of the keys to finding an effective exercise program is finding one you’ll embrace again and again until it becomes part of your weekly routine. It’s also important to set reasonable expectations and focus on feeling good more than on achieving major results. Here are some ideas:

Walking. If you are a beginner, this is the exercise for you. Walking is low impact, can be done anywhere and requires little to no equipment. However, if you have not invested in a good pair of running shoes, now is the time to do so before you begin walking.

Wall push-ups. If you are aiming to increase strength in the chest and shoulders, this is a good exercise for you. To complete this exercise, stand about three feet away from a wall with your feet shoulder-width apart. Lean forward and bend your arms until you are in the plank position. Repeat 10 times.

Bike riding. Something as simple as riding a bike is great for cardiovascular health. As long as you have the means to purchase a bike, you can ride it anywhere! Plus, it will make you feel like a kid again!

Knee lifts. To complete this exercise, sit down in a chair with your arms resting on the armrests and lift your legs until your knees and thighs are two to three inches off of the seat. Complete eight to 10 reps.

Jogging. If you are in good physical shape, a slow jog is a healthy option. Be sure to start slowly and build up the time and distance you jog. Running with a friend may help build up motivation, too.