exercise and aging Archives - Page 4 of 6

No time to exercise?

You’ve heard the arguments about the benefits of exercise for your healthy aging. And you … sort of … believe them. But – who has the time? If you’re saying, “I have no time to exercise!” you owe it to yourself to squeeze in a short but effective workout.

Everyone has 22 minutes

150 minutes a week. That’s all the CDC recommends for exercise. So if you have 22 minutes to get your heart pumping while you climb some stairs, take the dog for a walk, ride the stationary bike, you’ve met the guidelines!

Short workouts will keep you on track

If I’ve only got a half hour, I can still get in my workout and have time to clean up. Because that clean-up is important. I don’t have to worry about being late to an appointment and I will still feel virtuous that I exercised. But you’re saying, “How can I choose a workout, do it and get cleaned up in a half hour? That’s ridiculous!” Planning. Plan a week’s worth of exercise in advance. If you have a calendar for your appointments and commitment, schedule your workouts on the same calendar. I use Google’s free calendar so that I can color code my different appointments.

But are short workouts effective?

Now you’re probably saying, “I love the idea of short workouts, but will they work for me?” The short answer is, “Yes!” If those 22 minutes of your workout are intense and heart-pumping, it will get your blood and oxygen moving. You’ll get the memory-boosting benefits of a good workout, and you’ll release some endorphins and feel great after you towel off. So, never say you have no time to exercise.

In fact, exercise physiologist Jenna Gillen at the University of Toronto, and her team showed in a study that just one minute of very intense exercise in a workout lasting 10 minutes total can improve fitness and health. Notice the words “very intense.” This is beyond maximum level – something I’m not really up for most days.

Plus, shorter, more energetic workouts can help you stay motivated to exercise. They’re done in no time, and you may actually look forward to your next workout. You won’t be bored with the workout, so won’t be tempted to procrastinate and then run out of the short amount of time you have to exercise.

I can’t do an intense, vigorous workout every time

I hear you. At my age, I just can’t face the treadmill and running for every workout. And that’s OK. Dr. Jennette Berry, family medicine physician at Advocate South Suburban Hospital, believes that fitting in movement throughout your day, no matter the length, is important for your health. “Exercise can help control your blood pressure and can help prevent future heart disease.”

The next time you find yourself thinking, “I have no time to exercise,” remember that no matter how much time you give it, exercise is always good.

But I’m too tired to exercise

Have you said that you’re too tired to exercise recently? No surprise there. In this “post-pandemic” time we have more going on than ever. We’re racing here, there, and everywhere. Errands taking us in different directions trying to find things like contact lens solution (yes, it happened to me) or traveling an extra mile for cheaper gas (yes, that too). And worry about the world, the weather, and the economy is depriving us of sleep. It’s no wonder we’re too tired to move. Even though we know that exercise is important to our healthy aging – our brains, muscles, heart, bones, and general well-being. It’s tough to get up the energy to get off the couch.

Exercise gives us energy

Too tired to exercise? If you expend a little energy, you'll get even more. — Too tired to exercise? If you expend a little energy, you’ll get even more.

The thing is, though, if we expend a little energy on exercise, we’ll get even more back. I know – it seems counter-intuitive, but it’s true. When we exercise, we breathe more, and take in more oxygen. That oxygen helps the mitochondria in your cells create fuel for you to use and that means energy that you can expend. The experts at Harvard Medical School also say that exercising helps your body use energy more efficiently! Another benefit of exercise, according to Harvard Medical School, is that it helps us sleep better.

Motivation to exercise

But knowing that exercise will give me energy is not enough to get me off the couch. All I want to do right now is fall asleep on that couch. How to get that motivation to exercise? Guilt is one factor. When you know that you’ll feel better and have more energy after you work out, and then you don’t … you’ll feel guilty for not having exercised. And you’ll feel guilty about those extra calories at dinner. And about falling asleep (again) on the couch.

Promise yourself a little (teeny, tiny) reward for getting off the couch and changing into your workout clothes. 5 almonds! Or a half square of dark chocolate. Or half an apple with a teaspoon of peanut butter. Your little reward could also be listening to your favorite song. Or reading a chapter after you exercise.

So take a deep breath and stand up. Change your mindset and your clothes. You can do this. Then push “Play.” Or whatever your device does. After your workout and shower, you’ll probably feel amazing!

Queen Elizabeth’s habits for healthy aging

Queen Elizabeth practiced many habits for healthy aging during her long life.

The world has been mourning the loss of Queen Elizabeth II of Britain, but also celebrating her healthy long life. The Queen was in the spotlight for most of her 96 years, and was working until almost the end. How did she do it? Did she just have good genes? Or did she practice habits for healthy aging?

The answer to the question is probably a mixture of both good genes and good habits! The Queen’s mother lived to be 101 years old, but Queen Elizabeth did have great habits for healthy aging!

Habits for healthy aging from an expert

Dr. Kevin Koo, family medicine physician at Advocate Medical group, says, “As someone who cares for many people in their 80s, 90s and even 100’s, the patients who are the healthiest are those who are on top of their health and well-being. They go to doctors’ appointments. These patients socialize often.” They read, travel, volunteer and exercise.

Eat right

First off – Dr. Koo says to eat a healthy, balanced diet. Queen Elizabeth typically ate small meals throughout the day, and her meals included grilled lean meats and lots of vegetables. But she also indulged occasionally in dark chocolate and biscuits. There’s nothing off-limits in a healthy diet. As I always say, “Everything in moderation!” And Dr. Koo agrees: “balance and not overindulging in anything are important when it comes to your diet.”

Social interaction

The queen met with lots of people on a daily basis. For the rest of us, feeling connected to others is important for our physical and mental well-being – from increased brain function to decreased depression. The pandemic isolated many people, and we’re only now realizing how detrimental that isolation has been – especially to seniors, many of whom were unable to interact with others.

Exercise

We know the Queen walked the castle grounds and she walked her dogs. In her early years, Queen Elizabeth also enjoyed swimming.

Spend time outside

Fresh air and sunshine can boost not only your spirits but your health as well. We may not have castle grounds to wander, but we can walk through our neighborhoods and get the benefits.

Pray or meditate

Prayer or meditation can reduce stress and improve your outlook. Meditation was one way I mentioned that naturally fights depression. And Queen Elizabeth frequently mentioned prayer in her televised comments.

Engage in your passion projects

Whether it’s volunteering for a charity or engaging in a hobby, this is another way to find a productive outlet and have more social interaction.

Never too late

Dr. Koo reminds us that there’s no time limit on healthy aging. It’s never too late to start eating right, start an exercise program, or start volunteering for a worthy cause.

6 Ways to fight depression naturally

Mental illness is no joke. It affects many people every year. There’s no age limit, and it affects people of every ethnic group and wage bracket. If you’ve tried everything but nothing seems to work, it could be time to seek professional help. But if you’re feeling down and are starting to think that maybe you should address the issue, there are ways to fight depression naturally without drugs or a psychiatrist. Here are 6 of them:

Exercise is one way to fight depression naturally. — Exercise fights depression naturally.

Exercise to ease the jitters of anxiety. There are lots of other benefits of exercising too: https://fitness-over-50.com/2015/09/why-exercise/ Remember that the “runner’s high” is not just from running. Whenever you exercise, your brain produces those valuable endorphins. Not only that, but studies also suggest that exercise promotes the production of dopamine, which plays a role in how we feel pleasure.
Start a new hobby or spend time with a favorite one for distraction. No negative thoughts when you’re painting your next masterpiece. Or when you’re trying to fit together a 1,000 piece jigsaw puzzle.
Take 15 minutes a day just for you. Take a walk and enjoy nature. Or dive into a novel – you can’t worry about the world when you’re deep into fighting the Civil War with the hero in the historical novel you’re reading.
Listen to your favorite tune. That’s sure to brighten your day. In fact, there are scientific studies that prove it: https://fitness-over-50.com/2022/05/set-your-happiness-to-music/
Spend time with friends and family. Take your mind off of the world and put it into helping your network. Your friends and family are your support, and you are theirs. https://fitness-over-50.com/2021/06/you-are-not-alone-on-your-fitness-journey/
Meditate – it really does reduce stress and will minimize negative thoughts. Meditation is not just for yogis or sitting in the lotus position. And meditation does not have to take long. A short guided meditation (https://fitness-over-50.com/try-a-guided-meditation-for-calm/) also will work to clear your mind and lead you to more productive thinking. Meditation also assists in maintaining your positivity.

We all feel “down” on occasion. It’s natural. And, unfortunately as we age it becomes more common. So, as part of your healthy aging, the next time you feel blue try the exercise route first to help your mindset. It’s a quick fix, and one that usually works for me.

Manage stress to boost your immunity

A big part of healthy aging has to be managing stress. As we get older, our immune system doesn’t work as well as it used to. Along with our senses of balance, hearing and eyesight. It turns out that stress plays a big part in compromising our immunity. We don’t need added pressures on our immune system, so it’s even more important to manage our stress as we get older. And it stands to reason that if we can manage our stress, we boost our immunity.

Stress affects immune system aging

Recently, a large study researched how stress affects the premature aging of the immune system. Almost 6 thousand people age 50 and up were surveyed about stress in their lives – the questions involved family, job, finances and social discrimination issues. Scientists also measure their T-cell levels. T-cells, or lymphocytes, protect against bacteria, viruses, cancer and other harmful cells that promote age-related harmful conditions (like osteoporosis, heart disease and Alzheimer’s disease).

“The researchers concluded that chronic stress, stressful life events and higher lifetime exposure to social stressors may contribute to accelerating immune aging.”

Molly Ireland, nurse practitioner at Aurora Health Center, says that while everyone experiences stress, the ways that we manage it can reduce its negative effects. I identified ways to reduce stress some time ago, and some are recapped here.

Manage stress to boost your immunity

So, how can we manage stress to boost our immunity?

Exercise plays a big part in how I manage stress. — You know how I manage stress – exercise plays a big part.

First off – make sure you prioritize you. Eat well and get plenty of sleep. And when you “eat well,” make sure you get plenty of vegetables and fruit, cut down on processed carbohydrates and sugars, and eat as much protein as you need. Eat more fiber and less fat, according to Ireland.

If your doctor wants you to lose weight, take this recommendation to heart. Being at a healthy weight will boost your immune system too.

Exercise. Yes. Your doctor thinks it’s a great idea, too. Here’s how to start: https://fitness-over-50.com/2021/07/how-do-you-start-to-exercise/

Take time for you. Pursue hobbies you love. Sometimes, just being alone can help you manage your stress. But see friends and family too, because social interaction is important.

Break goals down into smaller, more manageable chunks so you don’t feel overwhelmed.

Get help when you need it.

Live Longer with Balance

What would you say if someone told you that you could live longer by doing something simple for two minutes a day? There’s a new study by the British Journal of Sports Medicine that indicates that we can live longer if we can balance on one foot for at least 10 seconds. Live longer with balance. Seems like a no-brainer.

Years balancing

I’ve written for years about balance. My interview with Kathleen Cameron, Senior Director of the Center for Healthy Aging, part of the National Council on Aging (ncoa.org), about balance, falls, and health as we age was back in 2017. I learned about the importance of balance after a fall which injured my knees and triggered hip bursitis a few years ago. Balance in everyone deteriorates after 50, but as I’ve discovered, we can actually improve our balance. Most people don’t know that their balance gets worse over time until it’s too late, and they suffer a fall.

Longevity correlates to fitness level

According to the study, “the inability to balance on one foot is associated with an 84 percent higher risk of death over the next seven years.” The study indicates that those able to balance had less history of heart disease, high blood pressure, diabetes, high cholesterol and obesity. The study also contends that people who are able to balance on one foot for 10 seconds are stronger and more fit. Also, people who can balance might be more agile and move more than people who can’t balance.

Dr. Lakshpaul Chauhan, geriatric medicine physician at Aurora Sinai Medical Center, says that lack of physical activity can be linked to weakness and frailty. Dr Chauhan encourages seniors to take action now.

Healthy aging upward spiral

Instead of a downward spiral, the ability to balance may lead to an upward spiral: you can balance on one foot, so you want to test yourself and balance more.

This leads to wanting to go for walks with the dog or a partner. You can balance longer, so what else can you do?

Those walks may inspire you to do more for your fitness like learning to dance.

You’re feeling stronger so you pick up that set of weights that you saw on sale.

You have more energy from all that exercise so you get the ingredients to cook that meal that looked so good in the magazine you looked at.

And before you know it, you may have lost a couple of pounds, you’re sleeping better and are feeling great.

All of which leads to a longer, healthier life. Healthy aging knows no bounds.

Be active without back pain

We all strive for healthy aging, and that includes a healthy back. But so many of us are plagued with back pain as we get older. At the grocery store I see people who I think are about my age hunched over their cart and taking very slow steps, possibly because they’re in so much pain. And I see heartbreaking posts from friends on social media who are forced to cancel fun plans because of their back pain. For me, back pain comes and goes – and fortunately it’s mostly gone these days. So, how can we be active without back pain?

Bend the right way

We all know to not use our backs when we lift heavy objects. Bend your knees, squat and pick it up. Use the strength in your thighs, not your back. Keep your back straight when you lift. And when something is absolutely too heavy to lift, ask for help. I know that’s hard…

Suck it in!

Healthy aging involves a strong core. And that helps you to Be active without back pain. — The side plank – yet another plank variation – helps you get a strong core so you can be active without back pain.

I’ve been saying to tighten your core quite a bit these days. But, it’s the safest way to carry something. And when you’re straightening up from a squat or a crouch, suck it in. It really helps. Having a strong core leads to a strong back! I’ve been making an effort to focus more on my core for the last couple of years and have (knock on wood!) experienced hardly any back pain lately. I used to be the poster child for having a heating pad on my lower back. And that would be real torture this summer with the heat and humidity we’ve had. My hip bursitis would combine with sciatica in years past and it was so painful that I could hardly move.

Equalize the load

If you carry a heavy shoulder bag, you could be contributing to your back pain. Switch sides every once in a while, or use a backpack. (I’ve tried to carry my bag on my right shoulder but it just feels wrong.)

Healthy mind leads to a healthy back

The experts at Advocate Aurora Health say that a healthy mind also leads to a healthy back. When people with an optimistic outlook get back pain, they tend to feel better sooner. “A positive mental attitude can help in handling back pain so that you bounce back fast and don’t let it turn into a chronic condition. Meditation can reduce stress and muscle tightness.” While it may not seem possible to achieve a positive outlook when you have back pain, there are things you can do to become more optimistic. And even a short guided meditation (like the “Garden Walk Guided Meditation” that you can download) will help reduce stress.

A healthy back for healthy aging

Living life pain-free is certainly the goal for those of us over 50. And while most people under 50 probably don’t think of back pain, they should probably pay attention to ways to maintain a healthy back too. Just keep a few things in mind: suck it in, and be careful how you lift and carry things.

Lift weights at my age?

There are loads of fitness myths and misinformation out there. Things you read about that sound like they might be true. Like if you, as a woman over 50, lift heavy weights, you’ll still get bulky and misshapen like a bodybuilder, so it makes sense to lift lighter weights and do more repetitions.

The fact is that, no matter what age you are, if you’re a woman, lifting heavy weights will not bulk up your muscles. Kristen Turner, a health navigator with Advocate Lutheran General Hospital, says, “Women do not gain muscle mass the same way men do, nor will they “bulk up” through training with challenging heavier weights.” In fact, the Centers for Disease Control recommends that everyone 65 and older include 2 days a week of weight training for their healthy aging. So, yes, I do lift weights at my age (and I’m 67)!

The truth about weightlifting

Yes, I do lift weights at my age! Here's a biceps curl. — Biceps curl with a lunge!

Your strength workout doesn’t have to take forever. In fact, Turner suggests just 8-12 repetitions, 8-10 exercises, that focus on all major muscle groups. The weights you use should be challenging, but not impossible. They shouldn’t be too light, either. Your twice-a-week strength workout will give you improved tone, strength and will help in weight management. The more muscle you have, the more calories and fat you will burn, giving you an overall toned physique. And I’ve found that with strength training comes more stamina. Gravity is evil, but we’re all subject to it. Our strong muscles will help carry us wherever we want to go.

Do I need free weights

You can get a great strength workout using just your own body weight. The plank pose, and all of its variations, will work virtually every muscle in your body. And all you need is the floor. As I mentioned in a previous article, if you can’t do the full plank at first, there’s always a modification. The plank pose works your arms, your shoulders, your core, and your legs.

If you want to go the free weight route at home, like I do, I did a little searching online for prices. These days you can get a pair of 3-, 5- and 8-pound weights and a stand for them for less than $100. These are certainly heavy enough for you to get started, and probably for quite a while after that.

What I do

I work out 4 – 5 days a week. 2 days I run / walk for 20 minutes on the treadmill and do 10 minutes of core work after the run. 1 day a week I do a Pilates routine (30 minutes) with a resistance band, which makes it more challenging. And 2 days a week I do combined aerobics and free weights, 30 – 40 minutes. Yes, I do lift weights at my age!

Get strong for your healthy aging

Don’t be scared of strength training. Lift weights – or at least heavy tomato cans – for your healthy aging.

Turn your rough day around

Lately it seems I’ve been having a series of rough days. Days when hardly anything goes right. I’ve learned that you can’t change the outside world, so when important banking software crashes, you really can’t do anything about it. When it’s pouring and you have to make 5 stops after work, put your raincoat on. What you can change, though, is your mindset to turn your rough day around.

Change what you can for the positive

The first thing is to figure out if you can change anything that you previously thought you couldn’t. Can you postpone any of your errands to a day when it’s not raining? If your banking task is crucial, can you do it in person? If you can’t change things, give a mental sigh, take a deep breath and say to yourself, “Oh well. I’d better get changed, then.” If it were me having to run errands on a sopping wet day, I’d reward myself with a refreshing beverage.

Change your immediate mindset

If, when you get home, things are still so rough that you’re having a hard time concentrating, it may be time to close your eyes for a few minutes and clear your mind. Listen to a short guided meditation or just let your brain clear out. This is what Dr. Donna Williams, a family medicine physician at Advocate South Suburban Hospital, recommends. Or if you’re feeling antsy, take a brief walk.

More long-term change for your mindset

Exercise - and my dog - turn my rough day around. Releasing endorphins and a dose of instant happiness. — Exercise – and my dog – turn my rough day around.

When I go to bed in a bad mood, I have trouble sleeping, so I try to change my mood before bedtime. Most days I exercise in the late afternoon which makes me feel more positive about my world. Dr. Kiran Bojedla, a family medicine physician at Advocate Christ Medical Center, agrees. “On days I feel tired or overworked, I often find the endorphin release from a run or short workout made my day better. It doesn’t have to be much – even a short 20-minute walk around your neighborhood can give you a feeling of accomplishment and boost your mood.”

On days when I don’t feel like exercising (most days), but do it anyway, I feel completely virtuous after a workout and the world certainly looks better. And that endorphin release that Dr. Bojedla mentions lasts for hours.

You’ll increase your resilience too

Consciously improving your mindset will make you happier. Happiness increases optimism, which increases your resilience. Improve your mindset, get happy and more resilient. You know that there will be tough days in the future. It happens that way for everyone. With increased resilience you’ll be able to face those tough days with more equanimity.

A strong core leads to life without limits

I include some core exercises every time I work out. It’s not that I particularly enjoy them (I don’t). Or that they feel good (they don’t). But a strong core means that my back doesn’t hurt as much – or at all. And a strong core means that I’m less apt to fall. A strong core means a happier me. Consequently, this means that improving core strength is crucial for healthy aging.

A few years ago I fell on an uneven sidewalk, triggering incredibly painful hip bursitis and sciatica. I couldn’t move normally for weeks, and needed physical therapy to get back to some activities I enjoy. As a result, while I was sidelined, I researched ways to prevent falls. I discovered that falling is a common problem with the elderly – fully 25% of people over 65 in the US fall and require medical assistance. With a little more research, I discovered that having a strong core is the solution to many ailments that prevent seniors from living a full and active life.

What is the core?

Your core is much more than your abdominal muscles – your “6-pack.” Sure, your core includes that, as well as everything else in your torso and further down, including your hips, lower back and backside. Stabilizing your pelvis and spine, helping your body maintain posture as well as keeping us mobile are just a part of what your core is used for. 35 different muscles in your core “keep you upright and strong.”

Your core helps balance

You know that I emphasize balance. (Get your Week of Balance for tips on improving your balance.) Your core helps to keep you upright and stable, which maintains your balance. And your core will help you navigate uneven surfaces. If your core is too weak, you won’t have a chance of adjusting your pace or posture.

Your core helps your posture

I see many older people with rounded spines who walk with canes. I want to walk upright. My core helps with that – it includes all the muscles that wrap around my spine. If those muscles are strong, they can hold me upright, even when I’m sitting. If I’m upright, my head is held high and my self-confidence grows. Likewise, if I’m upright, I’m breathing better. Try this: sit in a chair, pull in your stomach and sit up straight. And breathe normally for 10 seconds. Now slump – the way you usually do – and breathe. Harder, isn’t it?

Strong core for a strong back

Ever have sciatica? It hurts. A lot. Shooting pain from your lower back down your leg. And how’s your lower back? When you get up from a chair do you hang onto your back because it’s so painful? Strengthening your core will help you back. Just sucking in your stomach (practice this – it may take you a little while to get the hang of it) when you’re standing up really helps too. Try it: when you’re sitting in a chair and are getting ready to stand up – even if you’re using the chair arms or a table to hang onto for support – suck in your stomach, plant your feet and push off. Better, right?

Everyday activities

So, your core holds you up and it helps you get up. It stands to reason that a strong core will help you in all your daily activities. Getting into and out of a car, walking around a grocery store, bending to put groceries in your car and take them out.

Strong core for healthy aging

Are you convinced that your core is the key to living a normal life without having to worry about falling? Without worrying about how to stand up from a chair? And without planning how to get in and out of your car? If I’m three rooms away and discover that I left my water glass in the kitchen – after I sat down, I just stand up and get it. Not thinking about how to do everyday things should not be a luxury. A strong core really does lead to life without limits.

How to get one

So – how do you strengthen your core? You’re convinced that you need a strong core, but don’t know how to start? Good news – crunches are not mandatory, and neither are planks. These are two very effective exercises for strengthening your core muscles, but they’re certainly not the only ones.

And if your doctor has told you that you should lose some weight – don’t wait to start strengthening your core. You do have muscles under there, so start working them.

Suck it in

Start with sitting in a chair and pulling in your stomach muscles. Hold it … for 15 seconds, release and do it again. And one more time.

Leg lift

Still sitting, with your stomach pulled in and not holding on if you don’t have to, raise one leg with the knee bent. Moderate speed, then put it down carefully. And the other leg. 12 times.

If you can do this exercise with your leg straight, go for it.

Leg circle

Sitting or standing with your stomach sucked in, draw a half-circle on the floor with your toe, leg extended. If you’re standing, you can hang onto the back of a chair or the wall for balance. 8 each side.

Knee pull

Standing – you can hang onto the back of a chair or the wall for this – while your stomach is still sucked in, pull your knee up to your chest and put it down.

Balance exercises

All of the balance exercises in the Week of Balance utilize your core without your realizing it – take advantage of the benefits of these exercises.

That’s just a start – there are so many more core strengthening exercises. All to help your balance, posture, breathing, health. Get a strong core for your healthy aging.