According to researchers from the Centers for Disease Control and Prevention and the John Hancock Center for Physical Activity and Nutrition at Tufts University, “studies at laboratories around the world have shown that strength training benefits women and men of all ages and all levels of fitness.” The CDC and Tufts collaborated on a safe, simple, and highly effective exercise program based on the principles of strength training, supplemented with aerobic activities to help older exercisers build strength, maintain bone density, improve coordination and mobility, reduce fall risk, and maintain independence in performing daily activities. Click here to download your free program guide: Growing Stronger: Strength Training for Older Adults. Please note the “Important Caution” at the start of the program, urging you to consult with your physician before starting this or any other exercise regimen.
What if I knew I was going to live this long?
Have you noticed that most of us are living longer these days? It’s been in all the papers. Even government studies show our aging society. I have a friend whose father died at age 51. When my friend turned 51 and was still kicking, he decided to plan for a longer life.
Have you had an experience that is similar? Do we put off planning for our later years because we don’t know whether we will get there. I’m afraid we are all guilty of this on some level. For just a few moments let’s reflect on what our life will be like if we live to a ripe old age.
But first we need to pose some questions. We are not a one size fits all society. Our answers may be very different but our questions are pretty much the same.
Let’s start with a very basic questions. What about retirement? Well that’s pretty broad isn’t it? Yes and it should be. For some, retirement is not an option. There just are not enough resources. Others look at age 65 as the socially acceptable time to leave the workforce. Many in our aging population now consider semi-retirement as the answer. They are working but probably not full time. For many this means an encore career. Not one at which they worked previously.
Once we determine what this retirement or semi-retirement looks like, we have only begun our journey. Next we must ask: When does this begin? Many begin a semi-retirement career early. It depends on finances and life situations. The point is not that an answer is provided but that you ask the question. Your answer needs to be what works for you in your own situation.
Can you afford it? You have already decided in your mind whether you will retire.. You now have to look at the financial implications. It is easy to say you will retire and play golf everyday. But very many of us have planned financially to live on less than we made in the workforce. Then we plan additional activities to consume our time. If you plan to travel in retirement, you better put that in your budget. I recently read an article on retirement planning that said you waited too long to begin saving for retirement if you did not start at age 20.
Did I mention the need to know where you will retire? We see beautiful ads for luxury retirement communities. For some that is the answer. For most, you will stay where you are or where the grandkids are. But you have to ask the question.
Whatever your age, you probably will live longer. Ask the appropriate questions that will lead you to best answers for you. Be prepared for the rest of your life because it will be lived as you decided.
Wrist-worn activity trackers offer inconsistent heart rate data !
Wrist-worn activity trackers that measure heart rate with a light-emitting diode offer inconsistent heart rate data. While current trackers may help to motivate people to engage in healthy behaviors, more research is needed before clinicians can use the data to advise patients about health issues or conduct clinical trials that require a high level of accuracy and reliability for heart rate measurement. The clinical observation is published in Annals of Internal Medicine.
Researchers at the University of Wisconsin in Madison, WI, studied 4 commercial, wrist-worn activity trackers to determine the accuracy of their heart rate monitoring. Study participants were 40 healthy consenting adults aged 30 to 65 without cardiovascular conditions. Each participant wore 2 trackers on each wrist in random order. Seated participants were then connected to an electrocardiograph to measure resting heart rate at one minute intervals for 10 minutes using the electrocardiograph and each of the 4 trackers. The measures were repeated while participants walked on the treadmill. Of the four commercial trackers tested, all performed better at rest than during moderately active exercise when compared with measures taken by electrocardiograph, and some of the activity trackers were more consistent than others.
Reducing stress for better health !
You can’t have a healthy body or mind if you are overloaded with stress. Even your spirit is affected by too much stress. So make a list of all those stress inducing things in your life and begin the process of minimizing the bad stuff so that you can enjoy a healthy lifestyle.
If you are trying to figure out what is causing all of the stress in your body, you may want to do some research. This is something that you can do on your own to find a way to pin point the problems and to get started with the treatments of them. You should sit down and think about the problems that you are having in your life and what you can do to change the situation.
Make a well thought out list of all the problems that you are facing in your life. Think about these problems and what you are worried about. When you are thinking about what is disrupting your life, you may find the answers to the questions of what is causing all of your problems and your stress.
Think of all the people that are adding to your stress. This will include all relationships both at home and at work. Figure out what the problems are with these people and if you need to have them in your life or if they are someone that you should distance yourself from. There is nothing wrong with ending a relationship that is in turmoil. You should be prepared to do this if it is relevant to your health and well-being.
Think of things that you can do to improve your lifestyle. If you are eating the right things, taking the time to exercise and get the proper nutrients for your body. Are you talking about your feelings with others? Do you need to find a different career path? These are examples that you need to think about when you are trying to define your life and what is causing you the most problems with stress
Do not forget about the humor and entertainment in your life. You have to include these things in your life so that you are taking a break from the stress that can build up. You should jot down the things that you like to do and what makes you happy. Make sure that you are applying these things to your life so that you can become a better and well-rounded person.
Make sure that you are going over your lists on a regular basis. Make the necessary changes where they are needed and take the time to enjoy things. You need to stop and smell the roses once in a while to maintain a healthy outlook on life. You will find that once you apply this list, you will watch your stress disappear for good.
Spring wellness tips !
Spring is here and now is the time to focus on enjoying the season of revival and rebirth. Just like nature around you, your body and mind are also recovering from a long, harsh winter.
We know how easy it is to let your exercise regiment and wellness routine go into hibernation during the winter season. Here’s what you can do to get healthy and stay healthy during the spring season…. after all, SUMMER is right around the corner!
1 – Spend Time Outdoors
Spring is a season where you can explore and experience nature at its best. The climate is comfortable and welcoming. So instead of being cooped up in your home and office, take a break occasionally and explore nearby parks and greenery; it will elevate your mood and motivate you to become active.
2 – Exercise Wisely
If you’ve frozen your workout regimen over the winter, it’s not a good idea to just jump back into a workout routine. Start off slowly and let your body get accustomed to high levels of activity. It’s absolutely essential to stretch and warm-up before you start vigorous exercises. This will ensure that your body is loose and ready for the activity and strain. If you don’t do this, you might end up hurting yourself. You can consult with your health care provider about the right springtime exercise and diet routine.
3 – Wear Proper Gear
It’s tempting to wear lighter clothes and casual sandals and slippers during spring. You want to let your body breathe and feel free. However, this can have an adverse effect on your health. That’s especially true for your footwear. Your feet should still be supported, and sadly sandals and slippers won’t provide that essential support.
4 – Cleaning and Gardening
Both cleaning and gardening are quintessential springtime chores and they can be physically demanding. It’s a good idea to stretch and become comfortable before engaging in them. BONUS: Earn some extra Vitamin D while your out digging in the dirt!
Thanks to our friends at Select Health and Wellness for this article.
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