We know how critical movement and strengthening classes are for older adults. Studies show that incorporating a balance and exercise program can help prevent falls, leading to maintaining independence. Throughout the Area Agency on Aging of Western Michigan’s nine-county region (Allegan, Ionia, Kent, Lake, Mason, Mecosta, Montcalm, Newaygo, and Osceola counties) evidence-based classes are offered through a number of partners. Recently, we have worked to encompass the entire area and it’s healthy aging classes into a cohesive and consistent branding through a new name: “Engaging Wellness.”
The Engaging Wellness community is comprised of the Area Agency on Aging of Western Michigan, Grand Rapids Community College, Ionia County Commission on Aging, Ludington Senior Center, Mecosta County Commission on Aging, Osceola County Commission on Aging, The Salvation Army, Senior Neighbors, and St. Ann’s Senior Services. All programs are designed specifically for older adults and these partners are dedicated to helping them stay active and independent.
Engaging Wellness programs focus on aging with resilience for fun, fitness, falls prevention, and friendship. Wherever they live or take classes, we want participants to recognize they are part of this Engaging Wellness collective that is committed to the same set of standards and quality classes while meeting seniors where they are on their fitness journey.
Yoga is just one of the options offered in the Engaging Wellness. (Pxhere.com)
“We’re so thrilled to restructure our classes under the Engaging Wellness brand,” shared Barb Nelson Jandernoa, Healthy Aging Contract Administrator with the Area Agency on Aging of Western Michigan. “This will give older adults in our area a boutique fitness experience where they are understood, heard, and seen. These classes, our wonderful instructors, and, of course, our amazing seniors help make up the vibrant community of Engaging Wellness. We’re excited for what is to come.”
Engaging Wellness classes are offered throughout the region both in person and online so that participants can take classes that are the best fit for them. A Matter of Balance and the Arthritis Foundation Exercise Program will give folks just beginning to exercise, or those recovering from illness or injury, a place to start. Yoga, EnhanceFitness, Tai Chi, and Silver Sneakers Circuit are other classes that will help build endurance, strength, balance, and flexibility. Class fees and Silver Sneakers certification vary by location.
Those interested should check out the classes in their area. For more information, call 616-588-2580 to be connected with the partner in your county. To participate in Engaging Wellness classes, participants must be over 60 years of age and live in one of the following nine counties: Allegan, Ionia, Kent, Lake, Mason, Mecosta, Montcalm, Newaygo, or Osceola.
Making a return is the Runway 5K at the Gerald R. Ford International Airport. (Supplied)
By WKTV Staff
After a pandemic pause, the popular Runway 5K will return to the Gerald R. Ford International Airport on Saturday, Sept. 25.
Registration has already begun for this unique race, which is capped at 1,200 participants and gives walkers and runners the rare opportunity to compete on an actual airport runway. The course will begin north of the economy parking lot, looping on taxiway Juliet and runway 8L/26R, the Airport’s general aviation runway, before ending back at the parking lot.
Race-day registration and packet pick-up begins at 7 a.m., with the race starting at 9 a.m. A one-mile fun run will begin at 9:05 a.m. Awards for the top three overall males and females, as well as age groups, will be presented at 10:15 a.m.
The race is being hosted by Trivium Racing, with this year’s charity partner being the Family Hope Foundation. The Jenison nonprofit provides resources, activities, support and funding for therapies to families of children with special needs in West Michigan.
“We are delighted to welcome West Michigan back to the Airport for this year’s Runway 5K,” said Torrance A. Richardson, president and CEO of the Gerald R. Ford International Airport Authority. “While COVID forced the cancellation of last year’s race, we are back better than ever this fall – and looking forward to seeing our friends and neighbors for this race.
“We are also honored to support the good work of Family Hope Foundation, which provides therapy scholarships, family fun, advocacy, education and resources to families of children with special needs. We encourage runners and walkers of all abilities to come out and see the Airport from a perspective you will only get once a year.”
Registration for the 5K begins at $39, with prices increasing after July 31 and until the event is sold out. Registration for the one-mile fun run begins at $25, with prices increasing after July 31. Registration includes a T-shirt, post-race snacks and beverages, awards for top finishers and other giveaways.
In 2019, the Runway 5K raised nearly $14,600 for charity.
“The true impact of 2020 is beginning to come to light,” said Jane Eppard, executive director of the Family Hope Foundation. “Many children with special needs lost ground due to disruptions in school and routine in the past year. This was clearly evident in the 25% increase in scholarship requests we received this spring.
“We begin accepting applications for our fall scholarship cycle Aug. 1. The opportunity to be the charity partner for this year’s Runway 5K and the support it will bring to families in our community is deeply appreciated and gives the organization hope.”
The Ford Airport’s two commercial aviation runways will still be operational during the race.
With gyms and parks closed and people sheltering in place, it is easy to see how people have been able to gain weight during the pandemic.
Obesity can aid in worsting the effects of COVID as well as lead to diabetes, hypertension, and high cholesterol.
But now is the perfect time for people to make healthy lifestyle changes, according to Dr. Afriyie Randle, the host of WKTV’s Medical Moments.
They key to doing this is scheduling a routine: plan your bedtime, your meals and everyday, wake up and dress for success.
Cook new foods and add fruit, vegetables and grains to your diet. Try a new form of exercise such as yoga or tai chi.
Now is a good time to access your lifestyle and make some healthy changes. Get to know you again. Remember losing weight is possible in this pandemic, just create a plan and do it.
In your later years, it matters less what type of movement you choose—it’s all about the fact that you’re up and moving. (Courtesy Spectrum Health Beat)
As people age, physical activity still needs to be part of the game plan for living a healthy, happy life—and experts say it’s never too late to get active and build strength.
“We try to tell people the body can still adapt and it can still improve,” said Barbara Nicklas, a professor of gerontology and geriatric medicine at Wake Forest University School of Medicine.
Those who engage in more occupational or leisure time physical activity have a lower risk of disease and death—and the health benefits of movement can extend to all ages, Nicklas explained in an editorial in the Journal of the American Geriatrics Society.
Nicklas cautions against placing all “older adults” who are age 60 and up into one category. Rather than basing exercise and activity goals on age, they should be geared to one’s “physical functional status.”
“What can the person do?” she said. “Not everybody is the same.”
Whether you’re 65 or 85, or a runner, a tennis player or perhaps someone who has difficulty getting around, one constant remains: the importance of moving.
“Any time you can incorporate more movement throughout the day, it is good,” said Nicklas, who urges “starting where you’re at and doing what you can.”
The U.S. Health and Human Services Department and the American Heart Association recommend at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous activity or a combination of both, as well as muscle-strengthening activity.
For those who have been living a sedentary lifestyle, walking is the best way to begin getting physically active, Nicklas said. She suggests going with a friend or enrolling in a walking program like the one her university offers. It adds accountability, a social component and safety, to guard against falls.
Using a “walking tool,” such as a cane or walker, if it’s needed, can help you stay active, Nicklas said.
“Slow and steady—the tortoise pace—is better than the rabbit pace when you’re starting out or starting over,” she said.
Resistance or strength training—through free weights, weight machines, pushups or pull-ups—can help with range of motion around joints and improve muscle mass, muscle strength and bone strength. It can help in the ability to perform everyday activities, improve balance and may reduce the risk of falls.
Fred Bartlit, 87, proves the point that chronological age isn’t the determining factor when it comes to strength and feeling young.
A former U.S. Army ranger, Bartlit always had been physically active. He also was an avid skier and golfer. As he reached his 50s, at the urging of his future wife, he intensified his workouts and began strength training at a gym.
Today, the Colorado attorney and author said he is stronger than when he was in the Army at age 22. In addition to practicing law, he makes it his mission to inform older adults about battling sarcopenia, the loss of muscle with aging.
“Our bodies, they’re crying out for physical activity,” he said. “And now the world is sedentary.”
For someone as active as Bartlit, strength training helps him ski challenging mountains trails with his 58-year-old son and 16-year-old granddaughter.
Multiple scientific studies point out that building strength is important in performing everyday activities and in avoiding or managing chronic disease.
Bartlit suggests working with a trainer at first, if possible, and trying to fit in strength training three times per week.
“You have to create habits,” said Bartlit. “It’s about living a full life. It changes the way you think, the way you feel, your confidence in doing things.”
Boosting physical activity and strength helps aging adults do the things they want to do in daily life—and that can be motivating, Nicklas said. It may be as simple as going to the grocery store on your own or having the energy to take grandchildren to the park or to a soccer game.
Older adults are disproportionately affected by conditions such as diabetes, arthritis and heart disease, with 80% of people over 65 having at least one of those chronic conditions, according to the National Council on Aging.
But even though some health setbacks may occur with advancing age, they don’t have to completely derail an exercise plan. “This is just reality and it’s going to happen,” Nicklas said.
“Steady improvement” should be the aim, she said. “The body is still capable of adapting.”
A typical workout doesn’t give you license to eat whatever you want.
Even a full hour of vigorous skiing burns just 600 calories—less than the amount in a super-sized fast food sandwich. That’s why it’s important to think of exercise as just one part of a shape-up plan.
Exercise works the cardiovascular system and builds muscle, but it takes calorie restriction to also lose weight. Small diet tweaks that you can make when you’re building a healthier body through exercise will maximize your efforts.
Here’s what you need to know about nutrition when you work out regularly.
You don’t need to fuel up like a marathon runner, but give your body some nourishment about two hours before every workout to make exercise more effective. Have a small meal with healthy carbs and protein and some fat. If eating two hours in advance doesn’t work with your schedule, aim for a small snack about an hour before your workout.
It’s also important to eat a small meal with carbs and protein within two hours after your workout to give your body the nutrients it needs.
Keep in mind that “calories in and calories out” is a balancing act that varies from person to person.
So whether you’re trying to lose weight or maintain, keep a journal that records the amount of calories you get from food as well as the amount of calories burned off during workouts to see if your intake needs to be adjusted up or down.
Beware of so-called training supplements. These products aren’t regulated and their claims may not have any science behind them.
If you’re getting a good amount of whole foods in your diet—that is, unprocessed and unpackaged foods—you shouldn’t need any of these aids.
Finally, it can’t be stated often enough: Drink water as needed before, during and after exercise to stay hydrated, especially in hot and humid conditions.
Federal health guidelines urge us to spend half an hour each day moving with enough vigor to boost the heart rate. But half the U.S. population fails to squeeze in time for it.
To encourage us to make exercise a priority, Thomas Boyden, MD, a Spectrum Health Medical Group preventive cardiologist, details the many ways physical activity can make our lives better.
His top 10 reasons to exercise can provide a little motivational boost to put down the smartphone and pick up the pace.
Routine exercise:
Lowers blood pressure
Lowers blood sugar
Helps control cholesterol
Builds bone strength
Helps prevent dementia
Fights depression, stress and anxiety
Improves balance
Reduces risk for heart attack and stroke
Aids weight control
Helps you sleep better
Exercise does not have to mean running a marathon, Dr. Boyden said. But it should involve activity more vigorous than a leisurely stroll.
“I say walking the dog doesn’t really qualify as exercise,” he said. “I have a dog and I know how often they stop.
“We want the heart rate to increase and we want it increased for sustained periods of time. That’s proven by research to lower your risk of events like heart attack and stroke.”
Those with physical limitations, because of weight, arthritis or other health issues, can still be active, he added.
“Particularly when you get older and have joint problems, I encourage people to figure out ways to do seated exercises, so they can take the weight off the joints and exercise without pain,” he said.
The Centers for Disease Control and Prevention advises people to exercise at least 150 minutes a week (two hours and 30 minutes). Doctors often recommend breaking it into 30-minute sessions because it sounds less daunting, said Dr. Boyden.
“It’s possible and usually easy to do 30 minutes of anything,” he said.
Sedentary sickness
More than 70 percent of Americans are overweight or obese, which can
lead to a number of health problems, Dr. Boyden said. These include:
Diabetes and high blood pressure, which can lead to cardiovascular disease
Increased risk of cancer, blood clots, depression and early-onset dementia
Problems with menstruation
Gastrointestinal issues
Sleep apnea
Joint problems, leading to a need for hip and knee replacements
“We are getting sicker as a country because we are getting bigger and more sedentary,” he said.
Excess weight and a sedentary lifestyle drive heart disease, which is the No. 1 killer of both men and women, according to the CDC.
“The strongest data shows if we all maintained a healthy weight, ate healthy, did just a little bit of exercise and didn’t smoke, at least 80 percent of our country would likely never have a heart problem,” Dr. Boyden said.
“I’m a big lifestyle advocate,” he said. “Everything we do for ourselves is as meaningful, if not more meaningful, than the services provided by a health care system.”
In people with buildup of amyloid brain protein, regular aerobic activity might slow degeneration in the brain region tied to memory. (Courtesy Spectrum Health Beat)
For people at risk of Alzheimer’s disease, working out a couple of times a week might at least slow the onset of the illness, new research suggests.
Regular exercise over a year slowed the degeneration of the part of the brain tied to memory among people who had a buildup of amyloid beta protein in their brain.
These protein “plaques” are a hallmark of Alzheimer’s, noted researchers at the University of Texas Southwestern Medical Center in Dallas.
Aerobic exercise didn’t stop plaques from spreading, but it might slow down the effects of amyloid on the brain, especially if started at an early stage, the research team suggested.
“What are you supposed to do if you have amyloid clumping together in the brain? Right now doctors can’t prescribe anything,” lead researcher Dr. Rong Zhang said in a university news release.
However, “if these findings can be replicated in a larger trial, then maybe one day doctors will be telling high-risk patients to start an exercise plan,” he said. “In fact, there’s no harm in doing so now.”
One expert who wasn’t involved in the study agreed with that advice.
“Exercise is an excellent way to both prevent Alzheimer’s and to help patients with Alzheimer’s disease stay stable for longer periods of time,” said Dr. Gayatri Devi, a neurologist specializing in memory disorders at Lenox Hill Hospital in New York City.
“Aerobic exercise, three to four times a week, has been shown to help grow brain cells in the part of the brain called the hippocampus, the key area for both laying down new memories and for retrieving old ones,” she explained.
In the new study, Zhang and colleagues randomly assigned 70 people aged 55 and older to either half-hour workouts of aerobic exercise four to five days a week, or less strenuous flexibility training.
All of the patients had some amyloid plaque buildup in their brains at the beginning of the study and were classed as having “mild cognitive impairment,” often a precursor to Alzheimer’s.
Followed over one year, people in both groups maintained similar mental abilities in memory and problem solving, the researchers noted.
However, those in the aerobic exercise group showed less shrinkage of the brain’s hippocampus as seen on scans.
The hippocampus is an area of the brain important to memory and one of the first areas usually affected by Alzheimer’s, Zhang’s group explained.
“It’s interesting that the brains of participants with amyloid responded more to the aerobic exercise than the others,” Zhang said. “Although the interventions didn’t stop the hippocampus from getting smaller, even slowing down the rate of atrophy through exercise could be an exciting revelation.”
To further test the effect of exercise, Zhang is heading up a five-year trial that includes more than 600 older adults, aged 60 to 85, who are at risk for Alzheimer’s.
“Understanding the molecular basis for Alzheimer’s disease is important,” Zhang said. “But the burning question in my field is, ‘Can we translate our growing knowledge of molecular biology into an effective treatment?’ We need to keep looking for answers.”
Dr. Jeremy Koppel is associate professor of psychiatry and molecular medicine at the Litwin-Zucker Center for Alzheimer’s Disease & Memory Disorders, at Feinstein Institutes for Medical Research in Manhasset, N.Y.
Reading over the new findings, he said that, on the whole, the study was “disappointing” because exercise “did not have any specific effect on tests of memory, mental flexibility or amyloid deposition in patients with mild cognitive impairment.”
While the finding regarding hippocampus size was interesting, “this was not the primary outcome measure of the study,” Koppel noted.
So, “it may be that aerobic exercise interventions are best targeted at those not suffering already from cognitive impairment,” he said.
The report was published recently in the Journal of Alzheimer’s Disease.
Many seniors who reach retirement age start to slow down and decrease the time they spend exercising—or just stop exercising altogether after feeling fatigued from activities that at one point had been easy. However, doing so may have some serious consequences.
Choosing not to exercise as a senior can have a negative impact on your health. As you age, exercise becomes more than creating a healthy habit. Even simple exercises can give you significant benefits to your overall health—sometimes even more so than when you were younger.
1. Exercise stops muscle loss
Muscle loss starts to affect all adults around age 30, with an estimated 5% loss of muscle in each subsequent decade. This process can speed up quickly around 65 years of age, which is why seniors can rapidly lose muscle mass and become enfeebled in a matter of a few years.
There’s no way to completely halt muscle loss, but exercises ranging from more intense weight-resistance training to simple daily exercise like walking and functional movements that use a wide range of muscle groups can slow the progress of muscle loss.
2. Exercise improves mental health
Exercise is a huge stress reducer and releases hormones like endorphins that improve overall mental health and make you happy. A regular release of endorphins through exercise can significantly lower your risk of becoming depressed as you age. In addition, seniors who exercise have better moods and more self-confidence than seniors who don’t exercise.
3. Exercise builds stronger bones
Falling and hurting yourself or breaking bones are some of the most devastating injuries that seniors can suffer from. Breaking a bone and losing bone strength creates long-lasting negative impacts on other areas of senior health. Exercise, usually in conjunction with good foods, can help build stronger bones that are able to withstand wear and tear without breaking.
4. Exercise keeps your weight in check
Metabolism and the ability to naturally burn calories slows down as you age, which is one of the main reasons why it’s difficult for seniors to lose or maintain a consistent weight as they grow older. Regular exercise can burn calories and speed up your metabolism which helps you control your weight.
5. Exercise decreases the risk of falling
Damage from falls are some of the most debilitating injuries to seniors, as they both limit independence and can actually reduce life expectancy. A good exercise routine can improve flexibility, stamina, balance, coordination, and strength in seniors. All of these things combined can work together to reduce the risk of falling.
6. Exercise helps you sleep better
Sleep is important as it gives seniors energy for their day and allows the mind to rest and maintain good health. Sleep is also an important factor in reducing senior depression and irritability while at the same time improving concentration and motivation.
Regular exercise can help you fall asleep quicker and stay asleep for longer—beating the insomnia that often keeps seniors from getting their recommended levels of sleep. Exercising can also help you feel more energized when you wake up after a good night’s sleep.
7. Exercise prevents disease
One of the most well-known benefits of exercise is that it helps to prevent a number of serious diseases that affect not only seniors, but adults of every age. This can include heart-related diseases like high-blood pressure and heart attacks, along with other diseases like diabetes and osteoporosis.
Exercise also has been shown to improve immune health—as people who exercise regularly get sick less often than people who don’t exercise at all—along with digestive and gut health.
8. Exercise reduces the risk of memory disease
Exercise and physical activity has been shown to reduce the chances of coming down with serious memory diseases like Alzheimer’s disease and other forms of dementia. Exercises that include multiple parts or are more detail-oriented can improve cognitive functions by working areas of the brain that might not otherwise be stimulated.
9. Exercise encourages socialization
Most senior exercise ends up becoming a group activity, especially for seniors who are exercising in the same senior living community. This leads to increased odds of having more social engagements and opportunities to make friends and cultivate relationships.
Even if you exercise alone, the added energy gained from a daily exercise routine can help you feel motivated to socialize rather than isolating yourself. Seniors who live more sedentary lives might not be as willing to get up and leave the comfort of home, despite the benefits of socialization.
Not all exercise needs to be intense in order to have a large impact on senior health. Even simple chair exercises, stretches, or short walks can make major long-term improvements to overall senior health. Understanding what your limits are and finding exercises that fit your lifestyle can help you improve your health, both physically and mentally for years to come.
Research has shown that strength training leads to a significant reduction in risk of developing cardiovascular disease. (Courtesy Spectrum Health Beat)
Americans have long been told that heart health depends on activities like walking, running and cycling.
But as experts continue to sift through piles of research about the relative heart health benefits of cardio versus strength training or flexibility, the conclusion about any so-called best exercise is rather surprising.
Essentially, it’s up to you.
“It all comes down to discovering your own internal motivation,” said Hannah Wright, certified exercise physiologist with the Spectrum Health Preventive Cardiology program.
“People don’t like being told what to do,” Wright said. “But when they start to see exercise in the context of their long-term health goals—whether they want to get off medication, chase after their kids and grandkids, or just feel better—they can start to see exercise as something that is in their self-interest, not just something they’re supposed to do.”
It’s not about doling out treadmill prescriptions or mandating weightlifting sessions. It’s about building solutions that suit lifestyles.
“We ask them what kind of life they envision for themselves,” Wright said.
And this hinges on a simple question: What do you want to do most?
The answer to that, when based on true inner wisdom, will invariably recognize that real motivation is derived from the “joy of living” as opposed to the “fear of dying,” Wright said.
Exercise as medicine
To understand what exercise is best for you, it may help to get a refresher in just how powerful a medicine exercise can be to begin with.
“The amount of activity we do isn’t just good for our hearts,” said Thomas Boyden, MD, cardiologist with Spectrum Health Medical Group. “It reduces risks for many things, including cancer. The more time you put into being active each week, the more likely you are to stay healthy.”
Thirty minutes of moderate exercise each day—even a brisk walk—will lower the risk of cardiovascular disease by 45 percent and lower cancer risk by 34 percent, Dr. Boyden said.
And the more you do, the bigger the benefit.
“Even moderate amounts of regular exercise can be enough to reverse some chronic diseases and help people get off medications,” he said.
If moving more and sitting less is the general goal, you should start by sketching out what your typical exercise week might look like.
Ideally, adults should strive for least 150 to 300 minutes of moderate-intensity exercise each week, or about 75 to 150 minutes of vigorous-intensity aerobic physical activity, according to the U.S. Centers for Disease Control and Prevention.
You can also opt for an equivalent combination of the two.
Does everyone achieve this? Not by a long shot.
According to the CDC, only about 23 percent of Americans actually meet these recommended standards.
Moderate intensity means you’re still able to speak in short sentences while working out, but you shouldn’t be able to sing or speak in a normal conversational voice.
In vigorous activity, you’d likely only get a few words out without pausing for breath.
The CDC also recommends adults engage in moderately challenging strength-training muscle activities twice a week.
Research continues to show weight training isn’t just good for building muscle and improving bone health—it builds heart health, too. In fact, it could be just as helpful as cardio.
In a 2018 study of 4,000 American adults, researchers tracked cardiovascular outcomes in two groups: those who engaged in a static activity, such as weight training, versus those who pursued dynamic movements, such as walking or running.
Both exercise styles were linked to a 30 to 70 percent decrease in cardiovascular disease risk factors, but the most significant declines in risk factors were seen in the static-activity group.
Build your best
If you don’t have access to fancy equipment, fret not. You can still structure workouts to suit your needs, whether you’re looking to become more active, create a structured exercise routine—or both.
“You don’t need to go to a gym for strength training,” Wright said. “There are plenty of bodyweight exercises like wall push-ups, squats or leg raises that can be done anywhere for short bouts.”
Those seeking more of a challenge can add resistance bands.
If you’re looking to try something new at home, experiment with working in some weight exercise using household items like soup cans or water bottles, walking up and down stairs, or repeatedly rising and sitting from a chair, which builds muscle.
She suggests trying to make these moves habitual—and imagine how they’ll help achieve your goals. For example, try doing calf raises while brushing your teeth and think about how it will help you walk on the beach this summer.
You can also experiment with combinations of cardio and strength training. YouTube has videos for all levels. (Wright likes HASFit.)
For maximum benefits, consider high-intensity interval training.
These workouts involve exercises performed at high speed for very short periods—20 seconds of planks or step-ups, for example, followed by 10 seconds of rest.
Just seven minutes of interval training can have a powerful impact. One of the best aspects of these types of workouts is the abundance of free programs and apps.
Flexibility is also essential, particularly if you’re looking for something that makes you feel better fast.
“It prevents injury and increases range of motion,” Wright said. “It’s amazing the changes people see in a short amount of time. People who are gaining flexibility are able to move more freely, which aids in everyday activity and structured routines.”
Softer forms of fitness, such as yoga, are also beneficial.
“Yoga is a lot more challenging than many people give it credit for,” Dr. Boyden said. “It raises your heart rate, uses big muscle groups and lowers stress. That reduces inflammation. And it improves mental health.”
Finally, while a mix of cardio, strength training and flexibility workouts is ideal, there is one exercise that stands out above all others.
And only you will know what it is.
“The best exercise is the one you’re most likely to stick with,” Dr. Boyden said.
Kids can start becoming couch potatoes as early as age 7, a new study reveals.
A review of 27 studies published between 2004 and 2018 in different countries found high rates of decreasing physical activity among children and teens.
While many teens quit playing sports, overall activity starts to decline during early school years among kids who were once active, said study author Irinja Lounassalo. She’s a doctoral student in sport and health sciences at the University of Jyvaskyla in Finland.
So, “being physically active in childhood and adolescence may be of high importance since it can postpone the time of becoming inactive later on,” Lounassalo said.
While the percentage of inactive people increases with age, certain groups actually increase their activity levels in adulthood and old age.
“In the future, special attention should be paid to these individuals who increase their physical activity, because it is important to understand how potential lifelong inactivity could be turned into activity,” Lounassalo said.
Among children and teens, parental support for an active lifestyle helped increase activity. For teens, less time in front of the television was associated with regular activity.
For adults, quitting smoking brought increased activity. And among older adults, regular activity was associated with a lack of chronic illnesses, a lower death rate and good physical functioning.
“Since physical activity behavior stabilizes with age and inactivity is more persistent behavior than activity, interventions should be targeted at children early in life before their habits become stable,” Lounassalo said.
Parents can help by supporting physical activity in the schools and extracurricular sports clubs for kids, she said.
“Building publicly available sport facilities and safe bicycling and walkways might help in increasing opportunities for being active regardless of age, nationality, gender or educational level,” Lounassalo said.
The study was recently published in the journal BMC Public Health.
Less than 10 minutes a day of brisk walking can help prevent disability in people with arthritis pain in their knee, hip, ankle or foot, researchers report.
Just one hour a week of brisk physical activity “is less than 10 minutes a day for people to maintain their independence. It’s very doable,” said lead study author Dorothy Dunlop. She’s a professor of preventive medicine at Northwestern University’s Feinberg School of Medicine in Chicago.
“This minimum threshold may motivate inactive older adults to begin their path toward a physically active lifestyle with the wide range of health benefits promoted by physical activity,” Dunlop added in a university news release.
She and her team analyzed four years of data from more than 1,500 older adults in Baltimore, Pittsburgh, Columbus, Ohio, and Pawtucket, R.I., who had pain, aching or stiffness in their lower joints from osteoarthritis but were initially free of disability.
The participants’ levels of physical activity were monitored using a wearable device.
An hour a week of moderate-to-vigorous physical activity reduced their risk of disability, the study found.
Specifically, the activity reduced the risk of walking too slowly to safely cross a street by 85 percent. It reduced their risk of not being able to do daily living activities—for example, morning routine tasks such as walking across a room, bathing and dressing—by nearly 45 percent.
By the end of the four years, 24 percent of participants who did not get a weekly hour of brisk physical activity were walking too slowly to safely cross the street and 23 percent had difficulty performing their morning routines, according to the study.
About 14 million older Americans have symptomatic knee osteoarthritis, the most common type of osteoarthritis. About 2 in 5 people with osteoarthritis—most of whom have it in their lower joints—develop disability.
Federal guidelines recommend low-impact physical activity for older adults with arthritis and recommend that older adults do at least 2.5 hours a week of moderate-intensity activity.
But that amount of activity can be too much for inactive older adults with lower extremity pain, according to Dunlop.
“We hope this new public health finding will motivate an intermediate physical activity goal,” she said. “One hour a week is a stepping stone for people who are currently inactive. People can start to work toward that.”
The study was published recently in the American Journal of Preventive Medicine.
If you’re like most women, you have a tough time getting back into a workout routine once you get out of the habit of exercise.
We think we are active enough with weekend activities, yard work and the occasional jog or bike ride. But as we get older, we realize this type of exercise routine isn’t quite enough, and we start to gain a few pounds each year.
Worse still, if we become more relaxed about our diet, the weight gain is even greater.
We might not notice until our clothes are suddenly a little too tight.
This may be the wake-up call we need to get our exercise mojo back.
So where do we begin? Let’s start with the basics of exercise.
Aerobic, strength, stretching
I like to focus on three types of activity: (1) aerobic exercise,
where we get our heart rate up and keep it sustained for a given time;
(2) strength training, to maintain and build muscle; and (3) stretching,
to prevent injury and fatigue.
All three aspects are important to help maintain a healthy and strong body.
All three also play a vital role in helping you fit into the clothes you love.
Strength training is especially important for women as we age, because if we allow muscle mass to be lost, fat moves in between the muscle fibers, leaving muscles weak and flabby. When muscle mass drops, weight gain starts.
Men don’t often have the same issues as women when it comes to weight gain. They tend to keep weight off more easily for many years because they start with more muscle mass and naturally express more testosterone.
Women who keep their muscles toned by doing interval training, weight lifting, resistance training and incline training can keep the weight off more easily as well.
You may be shaking your head and thinking all this exercise sounds way too difficult, but it’s much easier than it sounds.
Choose it
First, make sure whatever type of workout you pick is something you
like to do. For example, I like to swim—I participated on the swim team
in high school. I also like to lift weights, and I learned the proper
way to lift from my roommate in college.
One of my other favorite forms of exercise is yoga. I do it twice a week at home. As you can see, if you find something you enjoy doing, you can make it work. If I’m pressed for time, I lift weights and do yoga without ever leaving my home.
Fortunately, there are many different forms of exercise—you just need to find the right one for you and your lifestyle.
If you don’t like yoga, try a Zumba, body pump, or kickboxing class. Pilates, Tai Chi, or aquafit classes are also good options. Even better, mix it up and try several types of workouts each week.
To help build muscle, add in some weight-lifting exercises either at a gym or in the privacy of your own home if you have some weights.
If you need a little help getting started, check out one of my favorite health books, Body for Life for Women by Pamela Peeke, MD.
You’ll find some simple strength-training workouts for the upper and lower body in the back of the book. Even if you do the book’s lower-body workout two or three times per week, you can maintain—and possibly even increase—muscle mass. I think you’ll find the exercises and the entire book helpful.
Schedule it
In addition to the type of exercise you choose, you also need to
determine a time when you’ll actually do the exercises each day, or at
least several times per week.
I prefer to do my workout at night, when I’m too drained to do other work such as paying bills or writing.
When I have finished helping my kids with their homework and my kitchen is cleaned up after dinner, I head to the exercise bike or yoga mat—usually around 9pm. This allows me to get in a good workout, clean up and head to bed before it gets too late.
This routine works well for me and allows me to de-stress from the day. I know I don’t have time to exercise in the morning, so I don’t plan on it. Many women, however, see morning as the best time to do their workout—they’re then done for the day, and they know there’s no way they would do it at night.
After you’ve chosen an exercise and a time frame, you need to put it on your calendar. You may think you don’t need to schedule your workouts, but it really does help you stick to your plan.
Here’s what I recommend: On Sunday night, plan out your week. Start by listing your priorities: work, kids’ events, appointments, exercise. The rest of your day should be planned around these scheduled priorities.
As I look at each day, I plan a longer workout, such as swimming, when I have more time. On days when I’m pressed for time, I schedule a shorter workout, such as the legs and core session from Dr. Peeke’s book.
There is usually one day each week when I simply have no time to fit in a workout, and that becomes my day off. So when the day comes, I have already planned to take it off—no guilt.
Do it
So what are you waiting for? Create your exercise plan today!
Usually by day five of my routine, I’m feeling so good that I’m choosing to exercise instead of making myself do it.
If you can get into a regular routine, add some strength training, and cut down on your carbohydrates intake—especially after 3 p.m.
Spring weather is just around the corner, and for those of us located in northern climes, it can’t come soon enough. Though our homes in Michigan and northern Ohio have been teasing us with sunshine, here at Vista Springs, we’ve been making preparations for warm weather. Maybe we’re getting ahead of ourselves, but we’ve prepared a list of some of our favorite senior activities for spring.
1. Enjoy nature. Here in the Midwest, people tend to catch cases of spring fever at the first hint of sunshine. As cold days fade into breezy ones, and the grass begins to turn green, shaking off the winter by going on nature walks is a great way to enjoy spring. Make going outdoors a habit for the truly amazing experience of watching the greenery come to life as the season progresses.
2. Do some spring cleaning. Cleaning isn’t everyone’s idea of a good time, but there’s something uniquely satisfying about airing out your rooms in spring. Do some dusting, change the linens, and give yourself a fresh start once winter is through.
3. Bring out the spring recipes. Springtime is associated with flowers, but there are plenty of foods that evoke the season. March through May bring asparagus spears, artichokes, fennel, watercress, and radishes, and fresh picked veggies are great for the body and spirit. And, of course, Easter celebrations bring brightly colored eggs and brunches made for sharing with family and friends. What are your spring recipes?
4. Take a day trip. Take advantage of the so-called “shoulder season,” between on- and off-peak seasons for popular vacation destinations, by taking a short trip to a nearby city or attraction. You get the advantages of warmer weather without the crowds and high prices. Visit lakes, mountains, big cities, museums, shopping destinations — whatever tickles your fancy.
5. Visit a nursery. When trees begin to bud, it’s a great time to visit a local nursery. Try out your green thumb by choosing some spring perennials for an outdoor garden, start an herb garden in your kitchen for fresh herbs year-round, or choose some potted plants to brighten up your interiors. You’ll be amazed at the fresh, lively atmosphere inherent to nurseries that you can bring home with you.
6. Start bird watching. Everyone knows to keep an eye out for the first robin of spring, and the sound of birdsong in the morning is one of the truest heralds of warmer weather. Invest in a bird feeder and bird seed for easy bird watching, or make your own for a fun creative activity. Learning what types of songbirds are local to your area can help you learn more about the ecosystem as a whole, and watching for rare species brings excitement to each quiet moment.
Are you as excited for spring weather as we are? These fun senior activities will help you get the most out of the season. Whether you enjoy getting outdoors or enjoying a lighter, brighter atmosphere inside, there’s something about spring that brings out a passion for life that deserves to be celebrated.
Mobility is a critical factor for seniors to maintain their overall wellness and independence. However, for many older adults, preserving a full range of motion is no picnic. This is because muscles and joints weaken and range of movement deteriorates as we age. Slowing down our daily routines and actions to avoid injuries might seem like the logical solution.
Unfortunately, the old saying, “If you don’t use it, you lose it,” rings true. When the body is primarily inactive, it gets weaker. Muscles start to shrink, and basic movements become nearly impossible, not to mention joint pain can be amplified. At this point, many seniors turn to prescriptions or assistive medical equipment for help. Methods like these just put a band-aid over a much deeper problem.
Fortunately, there is a solution that is both proactive and gentle for seniors looking for alternatives: stretching exercises. Consider incorporating stretching into your daily routine for its many health benefits. Some perks of daily stretching include development and maintenance of strength, improving flexibility, and increased circulation and blood flow, to provide a higher quality of life and healthy aging.
If you’re not sure where to start here are five stretches that every senior should know.
1. Neck Side Stretch. This is a simple stretch that’s perfect for the morning. The neck side stretch loosens tension in your neck and the tops of your shoulders. If you’re experiencing any pain or discomfort from sleeping in the wrong position, you’ll find this handy.
Start by sitting tall in a chair. Gently lean your head to the right as if trying to touch your ear to your shoulder. Then transition back to its regular position, and lean downwards. Finally, from the center position, gently lean your head to the left. For a more intense stretch try lifting your right arm up and over your head, resting your palm gently on the left side. Gently pull your head to the right. If you find that to be too much, try resting your hand on your head. Remember to hold for 20 to 30 seconds, then repeat on the other side.
2. Shoulder and Upper Back Stretch. If you’ve ever had a stiff back, you know how debilitating it can be. The culprit behind this pain is most likely sitting for too long. Sitting can make your shoulders and upper back round forward. Over time, it can be hard to stand up straight, since the muscles are so used to being in a hunched position. This stretch is great for loosening up the muscles and improving spinal flexibility, both of which can help you stand straight.
Begin by standing tall with arms near your sides. Reach behind you with both hands, pull your shoulders back, and interlock your fingers. If you feel a stretch already, hold it there. To intensify this stretch, push your interlocked hands away from your lower back and gently arch backward. Then return to standing tall and repeat.
3. Bent Arm Wall Stretch. A significant portion of what we do in life is in front of us, so it’s common for our chest to be stronger and tighter. However, over time the tightness in our chest can be restricting and impede on your daily activities. One cause of over tightened chest muscles is poor posture. By lengthening these muscles, you can improve your posture. This stretch focuses on one chest muscle at a time.
Being in a split stance, which means the left leg on the front and right leg on the back, and stand at the end of a wall or in a doorway. Then bring your right arm up to shoulder height and position the palm and inside of the arm on the wall surface or doorway. Your arm should look like a goal post. Finally, gently press the chest through the open space to feel the stretch.
Moving the arm higher or lower will allow you to stretch various sections of the chest. Remember to repeat the action on your other side.
4.Hamstring and Low Back Stretch. This gentle stretch targets the lower back and hamstrings. Prolonged sitting or poor posture usually cause tightness in the lower back and hamstrings.
For this stretch start by lying face-up on your bed or floor. Bend your right leg and slowly move it toward your chest. Remember to keep your shoulders flat on the floor as you reach your arms around your right knee and pull it toward you. You should feel a stretch through your low back, glutes, and hamstring. For this stretch, make sure to hold for 30 seconds, and then repeat on your opposite leg.
5. Ankle Circles Stretch. Usually, you wouldn’t think to stretch your ankles, but it’s a crucial part of your body to keep in mind. Maintaining the flexibility in your ankles can be the difference in your ability to walk. For example, a stiff ankle can make it easier to have a fall by throwing off your balance. This is another simple stretch that can be done in a sitting position.
Start by finding a chair to sit in, and remember to sit up tall. Extend your right leg out in front of you, while keeping the other on the floor. Begin by rotating your right ankle; 10 to 20 rotations clockwise and 10 to 20 counter-clockwise. Then lower your leg and repeat on your opposite leg.
Stretching may seem like a simple solution, but it’s a great way to listen to what your body needs. The majority of stretches talked about today can be adjusted to accommodate different levels of flexibility. When you work with your body instead of against it you can expect continuous improvement with results that last.
Regardless of whether you love or hate winter weather, sometimes going outside for some exercise is impossible during the colder months. But even when it’s chilly, staying active is a must for health and happiness. Here are four great tips for active senior living when snow, ice, and freezing temperatures have you stuck inside:
1. Do simple exercises any time, anywhere
Who needs equipment? There are a variety of strength, flexibility, and balance exercises that don’t require anything but a stable floor. Be sure to stretch before working out, and talk to a doctor about which exercises are best for you.
Strength
Squats: With your arms straight in front of you for balance, bend your knees slightly and hold for a few breaths.
Push-ups: Try keeping your knees on the floor as you press your body up slowly.
Flexibility
Seated toe-touch: Don’t worry if you can’t reach your toes right away. Go slow!
Arm lifts: From a standing or seated position, lift your arm to shoulder height, then next to your ear, then bring it down to your side with control.
Balance
One-legged stand: Use supports, and don’t lift your leg higher than it wants to go.
Stair step-ups: No need for speed as you step onto a stair or low stool one foot at a time, then back down. Hold on one leg for a few breaths if possible.
Use walls, sturdy chairs, and handrails for support.
2. Hit the gym
Getting your cardio in is harder and less fun when you can’t head outside for a walk, run, or swim. Gym equipment like treadmills, stationary bikes, and ellipticals, as well as indoor pools, tennis courts, and more are great ways to keep your body moving when the outdoors isn’t an option. In an assisted living community, check out gym spaces and workout rooms; otherwise, check around local gyms to find an affordable option that works with your schedule.
3. Check out a fitness class
New fitness classes are springing up everywhere! Check out community boards, websites, and local gyms for senior-friendly courses. Try different variations of yoga, tai chi, low-impact barre, or dance classes like ballroom or Zumba. These fitness trends are exciting and get you motivated to exercise. The best part is that there’s a class for everyone!
4. Get active with gaming
Gaming isn’t just for couch potatoes any more. There are lots of fun games designed to get people interested in exercising. Take a look at Wii Fitness for the Nintendo Wii, which has a variety of mini-games, including yoga and strength training, stretches, and some silly exercises. You won’t even believe you’re working out!
A more recent development in gaming technology is virtual reality headsets. With these types of systems, you control the games with your body. These games get you moving, and they’re also great with family and friends. Try something new, and who knows? You might love it.
When exercising, always remember to not push yourself too far. Healthy, active senior living is about taking care of your mind and body all the time. Staying fit, limber, and strong contributes to overall wellness, so even when the weather outside is frightful, keep yourself moving!
Lace up those shoes and get started on your exercise revolution. It will change your life more than you might think. (Courtesy Spectrum Health Beat)
By Kim Delafuente, Spectrum Health Beat
Is your best “you” buried under unrealistic expectations, out of control stress and pure exhaustion?
You’re not alone. According to recent research, far too many of us are letting stress control our lives and increase the size of our waistlines.
When people become stressed, the hormone cortisol really gets to work, making weight control more difficult and it can be a snowball effect on your health.
One way to stop, or at least mitigate, cortisol’s dastardly effects is to exercise. Exercise can decrease the levels of cortisol circulating in the blood stream, plus it has the added benefit of giving you a positive boost of feel-good endorphins.
Regular exercise could certainly be a great connector to your best self. It helps us think more clearly, reduces stress and puts you in a better frame of mind.
Let’s take a poll. When was the last time you said:
“I am confident.”
“I am strong.”
“I am taking charge of my health.”
“I feel happy and healthy.”
“I have my stress level in check.”
“I feel in control of my life.”
“I am the best me.”
Has it been a while?
Now, let me ask you this: When was the last time you said “I get to exercise” (and meant it)?
Get to exercise, really? Does anyone honestly feel that way?
Yup, it’s true. I would say that most everyone who has managed to sustain an active lifestyle says that every time they work out. They have truly found something they enjoy about moving.
Maybe it’s the sense of accomplishment, the camaraderie, the endorphin boost, or the results that keep them going. Or maybe, underneath the sweat, they have discovered better versions of themselves.
When we tell ourselves (and anyone else listening) that “I have to exercise” it sounds like one more chore on the never-ending to-do list.
So what if we thought of exercise as something special like getting a pedicure, going shopping, or taking a weekend getaway? All of a sudden it sounds like a gift and it becomes something we look forward to each day. You even might find yourself saying “I get to exercise.”
The time to start is now. Arrange a walk with a friend, join a group exercise class, or find a good workout on YouTube. These are all manageable starting points.
There is no need to take on a hard core workout at the get-go. Even 10 minutes several times a day can make a difference. The more you exercise, the more you will feel confident, stronger, less stressed and happier.
Your best “you” might even start to surface.
Can’t wait to get started? Great, but don’t forget your new mantra “I get to exercise!”
Now get on those shoes and get going! What are you waiting for?
Researchers recommend exercising about 150 minutes each week, including some strength-training exercises. (Courtesy Spectrum Health Beat)
By Kim Delafuente, Spectrum Health Beat
New studies continue to add credence to the critical link between good brain health and regular exercise.
A recent study by researchers in Texas, for instance, published in the Journal of Alzheimer’s Disease, found an association between higher levels of cardiorespiratory fitness and better “fiber integrity” in the brain’s white matter.
This correlated to better “executive function performance” in patients with mild cognitive impairment, according to the study.
These types of contemporary findings abound, with researchers perpetually seeking to understand the connections between brain health and physical activity.
What we do know is that physical activity is proven to reduce stress, improve mood, increase self-confidence, improve memory, reduce symptoms of depression and reduce the incidence of Alzheimer’s disease by up to 50 percent.
But what’s really going on under the hood? Let’s take a look at some known areas.
Hippo power
The area of the brain responsible for memory formation, the hippocampus, shrinks as a normal process of aging. In people who are physically active, however, the hippocampus can actually increase. This tells us exercise aids in the growth of brain cells in certain areas of the brain.
Neural nitrogen
Physical activity increases brain-derived neurotrophic factor, which acts as something of a brain fertilizer. It is essential to learning and memory. The increase here not only helps with brain cell interconnectivity, it also aids in the growth of new brain cells.
Anti-depressant
In some cases, exercise can generate the same effect as an anti-depressant in those with mild depression. Research shows that active people tend to be less depressed, which means that exercise may benefit those who suffer from depression.
Brain-building
Physically active children may reap the benefits in a number of areas, including better performance on tests, fewer behavioral problems and improved retention of information.
Stress, anxiety reliever
Exercise can help the body respond better to anxiety disorders. A study by researchers in Chicago also found modest evidence to support the notion that “regular exercise protects against the negative emotional consequences of stress.”
Exactly how much physical activity is needed to reap brain benefits?
As it applies to healthy adults, the Centers for Disease Control and Prevention recommends 150 minutes of moderate physical activity each week, as well as some muscle-strengthening activities two days a week.
The activity should be hard enough to increase your breathing and heart rate.
One recent study found that people who exercised more than an hour each day had healthier brain characteristics compared to people who exercised less.
But you don’t have to dive in headlong. If you are currently inactive, start with just a 5- or 10-minute walk each day. Something is always better than nothing. A small amount of exercise can be enough to put you in a better mood and increase your energy.
But keep in mind that the level of fitness and endurance may matter in the long run. A higher endurance level is related to better cognitive abilities.
The more exercise you do, the greater the benefits!
As the days draw shorter and temperatures decrease, we know that the holiday season is upon us. Not only do we usually indulge ourselves during this time, but we also become less physically active.
It is not surprising that the average American gains about a pound this time of year.
There are numerous reasons for this weight gain, especially the overall busyness we tend to have, with parties and preparing for them. Outside of the usual overindulging we go through with at the table, these busy schedules often cause us to reach for more convenient options that are not necessarily the most nutrient-dense.
What are some approaches we can use year round, but especially at this time of year to minimize or prevent weight gain?
Methods to Utilize When Eating This Holiday Season
There are numerous techniques that can be employed to help us enjoy eating during the holiday season, while not going overboard by eating too much. One of these options is to utilize mindful eating practices, as described in previous articles. Mindful eating allows you to checking in with yourselves to see if you are actually hungry, gives you time to appraise and admire your meal, encourages slowing down your eating, lets you savor and taste every bite and helps you stop when you are full.
Another method is to substitute foods with lower calorie options. This could include using sugar substitutes during baking to maintain the sweet taste we enjoy in our desserts, but reducing the number of calories we consume. Other options could be using low fat or fat-free substitutes. One could also load up on more nutrient-dense foods such as fruits and vegetables, but also include some dessert. Other helpful hints for eating during the holiday season can be found here.
Physical Activity During the Holidays
Although the holiday season is upon us, this is not a reason to give up on your current physical activity habits. The best recommendation is to maintain your current physical activity schedule, whether that is going to the gym or outside for a run. However, the busyness of this time of year, plus changes in the weather, are not necessarily conducive to performing physical activity. There are approaches to this dilemma. For example, if you currently run outdoors, you may have to make some modifications such as running on an indoor track, or taking up cross-country skiing or snowshoeing.
To prevent extra weight gain, the simplest method is to burn, or expend, more calories. This could be as simple as adding an extra workout day, or encourage some family bonding time and going for walks. Remember, although you may miss a workout or two, it is not the end of the world nor the most important part of the holiday season.
This time of year, we usually consume more foods, especially the sweet ones, and perform less physical activity, however, there are numerous methods we can employ to help us still enjoy the holidays, without gaining that extra pound of body weight. This could be changing the way we eat, or performing extra physical activity. Regardless, we should also utilize these methods throughout the year.
Anxiety disorders are highly treatable, yet only 36.9 percent of those suffering receive treatment. (Courtesy Spectrum Health Beat)
By Maura Hohman, HealthDay
A little bit of stress can motivate you, but too much might cause an anxiety disorder that can prevent you from living your life to the fullest.
If you feel anxious on a daily basis, try making changes to your lifestyle to manage anxiety on your own.
Exercise regularly to release the body’s endorphins, natural feel-good chemicals. Set a goal of 30 minutes at least five days of the week.
Be sure to get enough sleep, typically between 7 and 8 hours every night.
During waking hours, take short breaks from whatever stresses you out. Meditation and listening to music are great ways to clear your head.
Eat healthy and don’t skip meals.
Limit alcohol and caffeine, which can worsen anxiety and trigger panic attacks.
If adjustments to your routine don’t lessen your anxiety, talk to your doctor, especially if anxiety or depression run in your family. You could have an anxiety disorder.
Keep a symptom diary and be alert for the warning signs of an anxiety disorder.
Possible anxiety disorder symptoms include:
Constant worry.
Avoiding social situations.
Panic attacks.
Nightmares.
If you’re diagnosed with an anxiety disorder, stay positive. There are many treatments available, such as cognitive behavioral therapy to help you change your thought patterns. Also, there are other types of therapy, medication, and simple adjustments to your daily routine.
Most important is finding a therapist you’re comfortable working with and who’s experienced in treating anxiety disorders.
Prolonged periods of sitting could lead to serious health problems. Could an anti-sitting campaign gain traction? (Courtesy Spectrum Health Beat)
By Kim Delafuente, Spectrum Health Beat
Here’s a question for the youngsters: Did you know that, up until recent years, most corners of society considered smoking to be socially acceptable?
Just 10 years ago, in fact, restaurants in many states still offered smoking sections. It’s truly a silly concept, given that cigarette smoke travels throughout the restaurant anyway.
Opposition to smoking began to emerge in the late 1960s and ’70s, but there had been little in the way of enforcements or taboos up until the 1980s, ’90s and ’00s.
These days, the smoking rate in the U.S. is at its lowest point in decades, with about 15.5 percent of adults identifying as smokers. (That’s down from a high of about 42 percent in the 1960s.)
America’s anti-smoking campaign may come to exemplify how society approaches another topic: sitting.
That’s right, sitting.
At work, at home, in our cars, watching events and so on, we spend a lot of time sitting. We sit an average of nine to 10 hours each day, not to mention the time we spend sleeping.
But just as it was with smoking, sitting has a negative impact on our health.
Within an hour of sitting, we see declines in our fat metabolism and our HDL cholesterol (the good cholesterol).
So how did we get here?
Technology has eliminated the need to manually open our garage doors, get up and sharpen our pencils, play board games, scrapbook or even get up and talk to coworkers. Instant messaging apps and emails make it all too easy to send a quick question to someone just down the hall.
We don’t have to make our own meals or go to the store as often—or at all.
Throughout this evolution, movement has been minimized from our daily lives. In many cases, movement has become optional and unnecessary.
Sitting has, by all measures, become the norm.
But sitting too much is not the same as not getting enough exercise.
When we hear the recommendations to get up and move every hour, to spend less time watching TV, to take the stairs, etc., remember that even the smallest movements have health benefits.
As your muscles contract, fat begins to shift from your blood stream to the moving muscles. This reactivates your fat metabolism.
Can you prevent the negative health effects of sitting too much when you’re someone who exercises regularly?
Maybe not.
Even people who exercise regularly—those who meet the physical activity guidelines of 150 minutes or more a week—may undo some of the positive health benefits of exercise if they simply spend the rest of the day sitting.
Add small movements into your day.
Find activities that you can do standing instead of sitting: talking on the phone, folding the laundry, reading email.
Do you fidget? That’s great! Tap your foot, twirl your hair and stand up to stretch.
At its peak, 42 percent of the adult population in the U.S. smoked.
Is sitting the new smoking?
From a numbers standpoint, it could be worse. A significant portion of the population spends the day sitting, which means this particular problem is systemic.
The good news is that poor health is preventable through public health campaigns, personal action and societal awareness.
Big corporations are starting to lead the way. In the construction of its state-of-the-art tech campus, Apple installed adjustable desks that allow all employees to choose if they want to sit or stand while working at their computers.
If you don’t have an adjustable desk, try to find creative solutions that let you stand during some of the workday. At a minimum, get up and take a break to stand and stretch every once in a while.
By Kelsey VanderLaan, RN, Heart of the City Health Center Pediatrics
Did you know about 1 in 5 children in the United States has obesity? Children who are overweight are more likely to have serious health problems. Our goal as health care providers and team members is to encourage children to be more physical active and maintain a healthy weight. One way to help prevent obesity is being physically active. As it gets colder outside, it can be harder to keep children active. Here are three ways to keep children active in the cooler weather:
Create an indoor obstacle course: You don’t need anything special to do this — a chair, box, couch cushions or no objects at all. Here are some ideas: hop on one foot, run around a chair, do somersaults, squats, touch toes, jump between or over couch cushions, carry a box, etc. Kids seem to like to race to get things done. Time them and have them try to beat their own time.
Take a walk: Just because it’s cold outside doesn’t mean you can’t go outside. Just bundle up! Check out this website for a list of local trails. You could also take a walk through your neighborhood. Parents, this is also a great opportunity for some one-on-one time with your child.
Go to the park: There are a lot of parks in our community. Not all of them have play equipment, but you could bring a ball or Frisbee to play with. In the winter, some of these parks may have sledding areas. Kids can make snowmen, forts and snow angels too.
Here are even a few more options: Dancing, swimming lessons, indoor sports teams, consider activities through schools in your area, and your local YMCA has great fitness options and activities for kids and adults in the cooler months. There are options for scholarships and reduced prices as well.
The easiest way to get started is with walking because it’s low-impact and low-risk, and all you need is a pair of supportive walking or running shoes. (Courtesy Spectrum Health Beat)
By Len Canter, HealthDay
Though you may face challenges if you’re carrying excess weight or haven’t been active in a long time, you can still get fit and gain all the benefits that exercise has to offer.
The easiest way to get started is with walking because it’s low-impact and low-risk, and all you need is a pair of supportive walking or running shoes.
Begin by scheduling one dedicated walk each day, and then find opportunities to take additional steps, like going window-shopping at lunch or walking in place instead of sitting while watching TV. You might like the impetus of a home treadmill, which you can set at a slow speed to start.
Our Take
The most important thing is to set up “accountability measures” like telling loved ones of your goals and scheduling exercise time into your calendar each day, said Phillip Adler, a certified athletic trainer with the Spectrum Health Medical Group Sports Medicine Program.
“We all have cell phones: Write it into your schedule and set reminders. That’s the first step,” Adler said.
In addition, telling people of your goals creates “that second layer of accountability” because now there are people who expect you to workout and will encourage you to stay on your plan.
Another simple way to exercise at home is to get more dynamic with everyday activities. For example, pick up the pace as you do household chores, and work in sessions that are at least 10 minutes long.
You can also dive into exercise by working out in water, whether you swim or take a water fitness class. Water makes you feel lighter and more agile, so many people find it easier to move in a pool than on dry land.
Riding a stationary bike is also less strenuous on your body than weight-bearing exercises, even walking. Try a recumbent bike; its seat is lower to the ground and your legs will be extended, which may feel more comfortable to you.
Just don’t let enthusiasm put you at risk of burnout by doing too much too soon. Increase the length and the intensity of your workouts at a slow, steady pace as you progress.
Walking is as simple as it gets for a gentle, low-impact exercise that just about anyone can enjoy. In fact, walking can help prevent and improve many common health issues like heart disease, obesity, high blood pressure, diabetes, osteoporosis and depression, to name a few. All you need is a good, supportive pair of walking shoes and a safe place to walk, like Metro Health Village, 5900 Byron Center Avenue in Wyoming.
Metro Health Village has a number of walking routes and even a bike trail — all perfect for an afternoon stroll with the kids or a quick, weeknight workout. Download a Walking/Bike Route map here.
Need a little push to get started? Check out the Couch to 5K Training Program. Even if you’re not looking to set any world records, this program will have you up and active in no time!
Motivation is key when starting a new physical activity. Here are some ideas to help you stay focused and interested every day:
Wear a pedometer. Increase your steps a little every day until you reach the recommended 10,000 steps a day.
Get a walking partner – a friend, spouse, child, even the dog!
Are you looking for that extra burst of energy in the middle of the day? How about your teenagers? Are you or your teenagers consuming energy drinks? Frequently, parents question how safe energy drinks are, especially for teenagers.
Caffeine Content of Energy Drinks
Energy drinks contain caffeine and may contain other stimulants such as taurine and guarana. According to the Mayo Clinic, excess caffeine consumption can lead to irritability, nervousness, insomnia, an increase in heart rate and increased blood pressure. Caffeine consumption can be harmful for children with certain health risks. Another reason for concern is that the amount of caffeine in each type of drink varies considerably and the caffeine content may not be listed on the beverage container. The American Academy of Pediatrics (AAP) provides a listing of caffeine content by specific energy drinks that shows caffeine content varying from 70 mg. to over 200 mg. per eight ounces. The AAP has also recommended that children and adolescents should avoid energy drinks altogether.
Calories from Energy Drinks
Energy drinks and other sugary beverages, like soda, add extra calories without other important nutrients that children and teens need for growth. For example, one popular energy drink contains 130 calories and 34 grams of carbohydrates in an 8.3 ounce serving. These calories and carbs in an energy drink are higher than a cola. The National Health and Nutrition Examination Report 2017 (NHANES) found that only 33 percent of youth ages two through 19 met the 2015-2020 Dietary Guidelines for American recommendations to limit added sugars intake to less than 10 percent of total calories. With the higher prevalence of obesity in the United States, reducing sugar consumption is an important strategy towards achieving and maintaining a healthier weight.
Better Beverage choices
In order to avoid consuming caffeine and other stimulants from energy drinks and soda with added sugars, find other ways to quench thirst and to energize. Of course, water is the best choice when it comes to quenching thirst. Try adding fresh fruit slices, such as lemon or orange, to keep it interesting for kids. Low-fat milk and diluted fruit juices are also nutrient-rich choices. Limiting added sugars is recommended in the 2015 Dietary Guidelines. Consumption of beverages with added sugars can easily increase sugar intake above 10 percent of calories, which makes it difficult to achieve a healthy eating pattern.
Choose movement to increase energy
Physical activity increases our energy levels and burns calories too. The next time your children or teens are feeling tired in the middle of the afternoon, think carefully before reaching for an energy drink. Instead, suggest a short walk. Physical activity increases blood flow and results in feeling more energetic.
By Linda Cronk, Michigan State University Extension
Regular exercise and physical activity are vital at any age, including for older adults. The National Institute on Aging says that being active helps older adults:
Keep and improve strength to stay independent
Have more energy to do things
Improve balance
Prevent or delay some diseases like heart disease, diabetes, and osteoporosis
Perk up mood and reduce depression
According to Living a Healthy Life with Chronic Conditions, by Dr. Kate Lorig, to get the greatest benefit from physical activity, older adults need to try four types of exercise: endurance, strength, balance and flexibility exercise.
Endurance activity
Many older adults avoid endurance activity, also called aerobic exercise, because they are unsure about how much is safe for older adults. “The most important thing is that some activity is better than none,” Dr. Lorig said. “If you start off doing what is comfortable and increase your efforts gradually, it is likely that you will build a healthy, lifelong habit.” There are three building blocks for a safe, moderate-intensity goal for endurance activity:
Frequency means how often you exercise. The Center for Disease Control recommends aerobic physical activity in episode of at least 10 minutes and, if possible, spread it out through the week.
Intensity is how much effort you use or how hard you work. Endurance or aerobic exercise is safe at a moderate intensity. You will feel warmer, you breathe deeper and faster, your heart rate will rise moderately and you will still feel like you can continue a while longer.
Time is how long you exercise each time you are active. At least 10 minutes is a good starting place. If that is too challenging, start with a smaller amount of time. You can work up from there, with a moderate intensity goal of 150 minutes per week. You can try to attain your 150 minute goal by exercising 30 minutes five days per week.
Strength training
We need to exercise our muscles in order to maintain our physical strength as we get older. Otherwise, our muscles shrink from lack of use. According to the book Living a Healthy Life With Chronic Conditions, moderate-intensity muscle-strengthening exercise of all major muscle groups should be done at least two days per week.
Flexibility exercises
Being flexible means you can move comfortably in your daily life with a minimum of pain and stiffness. A series of gentle stretching exercises done at least three to four days per week can help you improve and maintain flexibility as you get older.
Balance exercises
Falling is one of the most challenging events for older adults. Injury from falls, such as broken bones, is a common experience for those with balance issues. Strong and coordinated muscles in your core and legs are key for good balance. Certain exercises, including qi gong, tai chi, yoga and others are good for improving and maintaining balance.
You can find a free user-friendly exercise book and DVD through the National Institute on Aging website called Go4Life.
According to Michigan State University Extension, once you start exercising and become more physically active, you will begin to see results quickly. In a few short weeks, you will feel stronger and more energetic, and you will be able to do things easier, faster or longer than before. Your body will get used to a higher level of activity and you can continue to build on those benefits by doing more. Be sure to check with your doctor before you begin an exercise program.
The Centers for Disease Control and Prevention recommends physical activity to help control type 2 diabetes. This does not mean you have to endure more workouts, but incorporating activities into your daily routine will help. As always, talk to your health care provider before you change any daily routine that may affect your diabetes.
Focus on Movement: Forget the term exercise and replace it with movement. Thirty minutes of movement in 10-minute blocks is great. So, how can you do this?
Stroll With a friend: Time passes quickly as you strike up a conversation while walking.
Clean Your Home: To boost your calorie burn, dust, vacuum or scrub floors, to music: this will make you move faster and enjoy the chores more.
Walk Your Pet: Pets love to go outdoors, even on miserable weather days. Many times, they will take you on a nature adventure!
Gardening: You will use muscles you are surprised you have with all the digging, watering and stretching. Keep using them and as time goes by the muscles will not hurt.
Parking: If safe, park in the space furthest from the building. Those extra steps definitely add up!
Track Your Steps: Many phones have “FIT” apps on them or find a pedometer. You will feel more motivated as those steps add up and you will find you have a little completion with yourself.
TV Time Movement: During every commercial break get up and move. Stretch, dance or walk around the house. Do jumping jacks or march in place while watching the commercial. In one hour of TV you can accomplish 20 minutes of movement!
Everyone wants to be healthier. “Exercise and controlling your weight will help. If you have a goal to lose 5 percent of your body weight, this 5 percent will reduce health risks that are factors with diabetes such as heart disease, high blood pressure, and the action of insulin.” According to the CDC, you not only will have the above health benefits, but also the energy to do more activities.
With the onset of spring, try new activities. The fresh air, walking, visiting with friends and spring-cleaning will give you a new positive attitude and help control your diabetes.
May is National Children’s Mental Health Awareness Month. Children can have mental health challenges just as adults can. As a matter of fact, over 2 million children in Michigan experience mental health challenges such as ADHD, anxiety and depression. In order to decrease this number, it is very important to provide our children with whatever there is possible to promote good mental health. The following are some simple suggestions to promote the mental health of a child:
Make sure that your child gets regular exercise, balanced meals, plenty of sleep and has time for relaxation.
Talk about your child’s troubles with them. Let your child know that their concerns are important to you.
Be a role model. Talk about your own feelings when possible, apologize, and don’t express anger with violence.
Provide your children with unconditional love. The love, security, and acceptance trio are the foundation to children’s good mental health.
Praise your children for the little and big things they do for the first time and/or well, encourage them to make the next steps and help them explore and learn about new things.
Surround your child with supportive teachers and care takers.
Bring fun and playfulness into your routines. Families tend to stick to routines and forget to have fun. If your child seems stressed or overwhelmed by the routine change it up; for example, every Friday night your family goes to the library – change it up and go to a movie, play games or simply find something different to do.
Children can live happy and productive lives that are filled with love, harmony, and great mental health, but it will take us adults to help them in this direction!
