Fit Living

Senior yoga is certainly NOT the only way for baby boomers to exercise, but it’s increasing popular – and why not? Yoga looks a lot easier than it is – a real yoga workout is quite strenuous – but it has a number of advantages for anybody and becoming a member of the yoga generation is smart at any age.

* Our breathing will deepen automatically and deep breathing removes toxins and invigorates the entire system …

* Yoga stretches out our entire body, making us more limber, less stressed and eliminating tightness and strain …

* Yoga is low impact and won’t harm joints the way pounding the pavement does …

* We are definitely more relaxed if we do yoga on a regular basis …

* Yoga calms the entire system, reducing mental and physical stress …

* When we are less stressed, our blood pressure will automatically lower, without the need for drugs …

* Our hearts will be healthier and stronger since they will work more efficiently and will be more relaxed …

* Our lung capacity will improve, reducing the chances of any lung disease …

* Our stamina will increase, as will our bodily strength – even more so than in an aerobics class …

* The possibility of osteoporosis is reduced since our spines will definitely be healthier

* Our inner organs and digestive system will be stimulated to more efficiency …

* Headaches are likely to be less frequent and melt away much more quickly – if they appear at all …

And my favorite benefit:
* Increased inner serenity for all the reasons given above …

Well, you’ve made it past forty and are still enjoying the fruits of your labors as a youth. Now that you’ve acquired half a century of knowledge and experience in many areas of life, put it to good use by maintaining your vigor through a diet of healthy eating. Here are some “good, bad and ugly” health considerations to consider, implement or watch out for.

Why You Need to Eat Healthier

You know the old saying, “You are what you eat”. It’s quite true in the sense that what you put into your body is converted into nutrients and supplements that nourish and lubricate the body, its organs, systems and joints. There is a natural tendency, once you’re past thirty five or forty, for the body’s metabolism to again shift so that your physical needs begin to change. These changes increment throughout adulthood, middle age and into old age. It makes sense then, that what you eat and drink should be adjusted to accommodate those changes which will help you to maintain a state of optimum health.

What Should be on Your Plate after 50?

There are several elements to consider in maintaining good health as you age:

· Eating a healthy diet with supplements as needed

· Getting regular physical exercise

· Elimination of excess items from your diet such as saturated fats, excess salts, excess sugars and artificial chemical ingredients

· Keeping your body well-hydrated

· Control of carbohydrate inputs

· Regular medical, dental and eye checkups

· Maintain a healthy living environment

Your ultimate physical, emotional and mental state are governed by several factors. Some you can control. Others you cannot. Why live to 70, 80, 90 or more if you can’t have the physical and mental prowess to continue to enjoy your life as well? Barring accidents, serious diseases, chemical dependency or foul play, almost anyone can improve their health and physical state by a positive change in diet and lifestyle. Here are a few positive healthy eating steps you can take right away to get yourself back on the road to better health and a longer life.

You should strive to eat more:

· Green vegetables like spinach, kale, collard greens, lettuce, broccoli, cabbage, squash and beans

· Fresh fruits like apples, oranges, watermelon, grapes, peaches and pears or cherries

· Whole grains, nuts and unprocessed cereals like wheat, brown rice and oats

· Eggs, cheeses and yogurts

· Fresh fish

· Lean meats like turkey and chicken, among others

· Heart-friendly natural oils like olive oil

Also, be sure to drink plenty of water daily to help keep your body hydrated.

Note: Extra proteins and vitamin supplements may also be advisable for men while extra calcium, minerals and vitamin supplements may be a requisite for women. See your doctor for the best, personalized medical advice on your particular needs.

Foods to avoid...

On the other hand, you should also try to avoid or eliminate consumption of:

· Highly refined or processed foods like commercially-produced cereals

· Processed white sugar

· Processed white flour and baked goods made from it

· High salt-content foods like dried, salted fish, cured hams and other cured meats

· Smoked foods

· Excessive quantities of high-carbohydrate foods

· Excessive quantities of canned goods

· Excessively sugary baked goods

· Canned beverages like soda, processed juices

· Excessive alcohol intake

· Smoking or tobacco products use in any form (i.e., chewing, dipping or sniffing)

What can we do to prevent or delay the illnesses related to aging? Physical aging is something that can be seen and understood, and we feel we have some control with lifestyle and healthy habits. But mental decline is a difficult thing. I know two gentlemen with Ph.d. degrees, brilliant thinkers, active and engaged in life. Yet, they are now both in the later stages of Alzheimer’s. Why???

I want to share a recent NYTimes article titled, “Can Memory Loss Be Prevented?” It helps me to hear about all the research going on out there and see the issue of dementia from different perspectives. So, here are the key points of the article. Hopefully it will provide insight for you as well.

The author, Annie Underwood, writes about a trial sponsored by the National Institute on Aging “to assess whether learning a new skill can help preserve cognitive function in old age”.

Can learning a new language or musical instrument be effective? How about quilting? Wow. That caught my eye. Quite a different approach from doing crossword puzzles for mental stimulation! Dr. Denise Park of University of Texas at Dallas, leading the trial, says “You have to picture what the pattern will look like, match fabrics, manipulate geometric forms, mentally rotate objects”. When 78 year old Bob Branham, a retired software developer, volunteered for the trial, he was randomly assigned to the quilting group. He also had to learn to use a sewing machine. He now spends 40 hours a week piecing and stitching, both at home and the social center used for the trial.

The results for Bob: he has completed 2 full-sized quilts. He’s even thinking about launching a small business selling his creations. He is encouraging his friends to sign up for such studies as well. Is this not a inspiring story? While many retirement communities offer wonderful musical and lecture programs, why not offer classes such as quilting, piano lessons, Introduction to Spanish, and get the residents actively involved….building those neural connections.

So, what do the neuroscientists and experts advise we do?

1. Realize brain fitness is not just about memory. It also includes reasoning, attention and speed of processing.

2. We should engage in physical exercise, mental challenges and follow good health habits.

3. Dr. Laura Carstensen, director of Center on Longevity at Stanford, advises that there are no supplements proven to prevent Alzheimer’s. She says GET MOVING. Several studies have shown that aerobic exercise (including walking) regularly shows improvement in working memory and attention. Why is this so important? Aerobic exercise “increases blood flow, encourages new synapses and reverses some of the decline in brain volume”.

4. Maintain healthy blood sugar and blood pressure levels.

5. A heart-healthy Mediterranean diet has been shown to lower the risk of cognitive impairment (over 4 years) by 28%

6. You’ve got to use your brain. It’s the old, “Use it or Lose it”. Crossword puzzles are good for word retrieval. But, mental cross-training is important. Engage in many diverse activities: Crosswords, Sudoku, bridge, read books, join clubs, debate, volunteer. Engage in new and interesting tasks. Proficiency does not grow new synapses like learning a new skill does.

7. Be sure to select some activities that also include social interaction.

It’s like we’ve been told all our lives. The mind, body and spirit are so connected. Hopefully these tips will get you thinking on some things you can help your aging parent and yourself incorporate into your lifestyles. That’s what it’s all about. Exercise, eat well, keep your brain stimulated (in diverse and new ways) and engage socially. I’m still thinking about quilting. It sounds very interesting. I’m just not sure I have the patience for it.

Swimming has long been recognized as a great fitness activity for all ages, but especially for baby boomers and seniors.

Regardless of your fitness level, swimming or aquatic exercise is an excellent way to keep healthy and have fun. You can take aquatic classes with your friends. Or, if you want a more active approach do lap swimming. Many ways exist to benefit from water fitness. Swimming for Baby Boomers

People with all types of illnesses and injuries can participate; those in wheel chairs, people with arthritis, knee problems, and many more physical difficulties and problems.

Even if you don't have a special need swimming is great for your health! Swimming is recognized as one of the best cardio exercises possible. And you don't have to be an Olympic swimmer to receive health and fitness benefits.

Don't know how to swim? Anybody, any age can learn to swim or participate in aquatic classes.

Swimming is just plain fun!

It's a great way to cool off or spend time with family and friends. Even if you don't have your own pool, most communities have public and private pools available at little or no costs. Look for a swimming pool at your local school, community college or university. Fitness and wellness centers and local recreational centers also have pools.
Why Swim?

* Anyone can swim regardless of age or health
* Swimming is a great cardio exercise
* You can benefit in a short period of time. It does not take hours to receive greater fitness
* You can exercise in a variety of ways; aquatic classes or lap swimming or two options.
* It costs very little in clothes or equipment. Many pools have all the equipment you need for free.
* Don't worry about being able to find 'something that fits'. Clothing companies have suits in all styles for all ages.

Overview:

We often neglect the cheapest and easiest ways to improve health –movement and exercise. Whether the reason is a common misconception about risks or a general lack of motivation, it’s never too late to start making positive change. Dr. Kevin O’Neil is the Medical Director for Brookdale Senior Living, the largest provider of senior living residences in the United States. Having taught and practiced geriatric medicine for over 27 years, Dr. O’Neil encourages everyone to move more daily and suggests fun activities to help them lead a healthier, longer life.

The Benefits of Movement

One of the most important things you can do for yourself to maintain and/or improve your health is simply daily movement. Not only can movement cure chronic conditions, but research also suggests that it can slow or even reverse the aging process! Think of movement as a medicine –a free medicine with almost zero side effects that offers the following benefits:

• Lowers blood pressure
• Controls blood sugar
• Helps control weight
• Good for the heart
• Lowers cholesterol
• Relieves pain
• Improves sex
• Reduces falls
• Improves memory
• Enhances your immune system
• Improves bone strength
• Helps improve sleep
• Reduces stress
• Relieves constipation
• Good for most medical conditions
• Slows the aging process
• Makes you look better

Common Misconceptions

With all the evidence to support the benefits of daily movement, why don’t more people do it?

• Pain - While it may seem counterintuitive, exercise is a good way to treat many painful conditions. Arthritis is a good example. The pain of arthritis is actually made worse by not moving. Pain in the joint may cause inactivity which leads to stiffness, which leads to increased pain, which leads to inactivity and so on. This cycle is broken through gentle exercise that increases circulation and strengthens the muscles surrounding an arthritic joint.

• Fear of making a condition worse - In the past, it was a commonly held belief that people with certain conditions should not exercise. However, research has now confirmed the benefits of daily activity for most common medical conditions. It is important to check with your health care provider, and in some cases have supervised exercise sessions. But rarely is it better to be inactive.

• Fatigue - Fatigue is another problem that is overcome by moving. In most cases it is the result of being out of shape. Build in frequent rest periods and start slowly. Over time you will begin to feel more energetic.

• Fear of falling - Fear of falling can actually become a self fulfilling prophesy. The fear may make you tense and therefore less flexible. Fear is overcome through action. While it is true that many older adults are at risk for falling, the risk goes up with inactivity. You may have to begin with supervision and/or skilled therapy.

• No time - You can break the 30 minute recommendation into 10 minute increments throughout the day if necessary. Increments smaller than 10 minutes will not be as beneficial.

• Shortness of breath - Check with your health care provider if you have shortness of breath. While it can be a symptom of heart or lung problems, in many cases shortness of breath with activity is related to being de-conditioned. Take your time and work up slowly, adding in frequent rest periods.

Making Positive Change

Finding the energy to get moving can be the biggest battle. It may take the encouragement of a friend, the advice of a health care provider or the prospect of improving a condition with which you are dealing. But keep in mind that if you believe you can achieve something that has positive results, then you are more likely to do it. Getting encouragement from someone who you trust will help your motivation.

• Use friends who have made positive changes in their lives as inspiration.

• Ask how others achieved their goals and what they gained from it.

• Speak with trusted experts – your health care provider or an ISC therapist in your senior communities.

Making Movement Fun!

While going to the gym or fitness center is certainly one way to achieve your 30 minutes per day of movement, there are many other less “conventional” ways to meet the guidelines.

• Wii Fit or Wii Sports games – These interactive video games simulate bowling, tennis, golf and other sports in which you actually perform the movements of the sport with a hand held controller. Some senior living communities are starting virtual bowling leagues. The games give a surprisingly real sense of actually being there and can help you work up a sweat.

• Move to the Music - Research suggests that ballroom dancing is one of the best leisure activities to reduce the risk of Alzheimer’s disease and other dementias. Combining music with activity can bring a new energy and interest to the most common movements. The right music almost demands that you move, and activity can take on a life of its own. Try playing some music with a good beat as you do chores at home; and put some dance moves in to your stride as you go about your daily routine.

Other fun ways to get moving:

• Gardening

• Join a walking group

• Yoga

• Pool aerobics or swimming

• Find an exercise class

• Walk around your chair during every TV commercial

• Take a longer route to the dining room

It does not matter how old you are or what shape you are in now –you can benefit from simply increasing your level of activity. Research shows that your cells will age more slowly when you are active and that even those who are very frail can gain strength from exercise.

In the end, you should take the advice of the Nike folks and “Just do it.” Do whatever it takes to get started and have fun moving! You won’t be sorry.