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Baby Boomers Guide to Better Movement – Vol 2


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Do Complex Movements

Everyday life activities involve complex movements. Rarely do we isolate one specific muscle when carrying out our daily lives. Not convinced? Think about getting into a car. There are many ways to get into a vehicle depending on how high it is off the ground. However, we don’t just sit down like we do into a chair. At some point, at the least – these things are in play: balance, flexibility, agility, and strength.

Thus, moving better in life involves incorporating complex movements. Walking is more than just using your legs, it also incorporates balance and agility when there are obstacles in the way. Think of these complex movements another way…often when we do move in life we move with weight or moving weight. Carrying groceries, pushing a shopping cart or picking something off the floor are all ways we move that are complex movements. So don’t overthink this idea!

With all of that in mind (pardon the pun)…your ability to perform these movements is something that is not just physical but mental also. Practicing movements is good for your brain.

Examples include:

  • Lateral lunge/step to the side to balance.
  • Squat to medicine ball push out.
  • Performing standing curls or presses with a foot stance that challenges your balance.
  • Starting at the 1/2 kneeling position and then coming up to standing.

 

Be Able To Get Down The Floor & Back Up

The ability to bring yourself all the way to the ground and back up to standing is probably something that was an afterthought when we were kids. As we get older we may not play as much especially if we don’t have kids or even pets. When the kids are old enough that getting on the floor is not a priority you may not do it as often. For some individuals getting to the floor is not only difficult but it is scary…because they are not confident or able to get back up. This is something that I want all of my clients and you to not be afraid of doing.

That inability and/or lack of confidence is huge. That can greatly increase the chances of falls and injuries. Looping back into the previous section of complex movements…this for sure is a complex movement!

For some ideas on ways to practice this click here. However you do it, don’t worry if it is not perfect. Practice makes better. The more you practice and have that confidence the more you can keep the chances of falls low. If it is easy for you there are many ways to make a floor to standing exercise more challenging.

Do What Works For You – Consistently

It is easy to be assaulted with what works in regards to better movement to improve your quality of life. You may have friends or family that have found success with certain workout routines, diets or gadgets that keep them on track in regards to what they should be doing. End of the day those that tout their success have one thing in common – consistency.

When you just walk every once in a while or go to an exercise class when the spirit finds you then it is not a recipe for progress. It is true that sometimes you may not feel like doing that activity. It is important that you stick to a consistent schedule of movement. It does not have to be the same thing, but a consistent schedule of movement can reap many benefits. You will see that over time there may be a plateau of your progress. When those times happen do not fall into the trap of automatically choosing more volume of whatever activity you are doing.

Variation or variety can be your key to maintaining your quality of life or improving it. For example, instead of going for a leisurely walk outside or on the treadmill – increase your pace. In this instance stick to the mileage, you usually cover and ramp up that intensity to add that variation to your usual walk and make it more of a challenge.

Be Attentive To Your Hearing & Vision

What do your hearing and vision have to do with better movement? Actually much more than you may think…other than the obvious. Everything is connected! Poor vision can negatively affect your balance. Click here to read more about that. This is about your vestibular system.  Curious to know that is involved with that amazing function of our bodies? Check out this overview of the human balance system.

Your ability to hear is connected to more than just than that sense. Hearing loss can bring an increased risk of falls. Yes! Read more about it here.

Don’t Neglect Stability 

First, let’s start with a definition of stability and go from there. American Council on Exercise defines it as: “the ability to maintain or control joint movement or position. Stability is achieved by the coordinating actions of surrounding tissues and the neuromuscular system.” Feel free to read more about it here.

Does that help? If not – think about this idea. Think about owning a movement. I am sure you are familiar with the basic dumbbell bench press. The person is on their back on a bench and pressing two dumbbells up and bringing them back down. For sure, there is a time and place to move those weights up quickly. On the other hand can that person “own” that movement and slow it down a bit so there is less momentum so they are forced to be in control of the entire exercise.

What kinds of exercises can improve your stability? Honestly in the right situations slowing down the movement so there is less momentum is one of the best ways to do that. Another example is the dumbbell curls. You could throw up that dumbbell and let gravity pull it back down and do as many reps as possible. Yet a test of stability that is the foundation of strength is raising that dumbbell with the control without much momentum.

Build Your Core Strength and Stability

The core is much more than a 6-pack. Your core muscles are more intertwined with your body outside of that square area below our chest. Learn more about your core muscles here.  Our posture, how we move, sit and carry out our daily life all fires off our core muscles.  A good way to keep lower back pain away is to do core strength and stability exercises. This does not mean doing crunches all day.

Sure you may know about crunches. I personally am not a fan of them as it can lead to neck pain and does not really hit multiple areas of the core musculature. I am a fan of the dead bug exercise. I could write an article about why I do…but why recreate the wheel? Check out Tony Gentilcore’s article about this and also study his videos on mistakes people often make.

Also, all core exercises should not be on the ground. The reason is that we also are using things like balance or strength when we do utilize our core muscles…so why not do that when we are challenging our bodies to improve our core strength? Check out some examples below in the video.

 

 

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Balance: The Program Running In The Background


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Your computer, phone or other technology that you use has things going on right in front of you. You make calls, work on documents, send e-mails or other things when you make use of that device. You don’t need to know how exactly your device works to know that there is usually something else going on the background. We usually realize that when things slow down because the program in the background is affecting the main task at hand.

Shifting the focus from your technology to your own body – let’s think about the technology of you. You are out to run errands. You walk out to your car and while shifting something in your hands to free the others you then open your car door and get in. You get to the store, shop and come back home.

The entire time. Every step. The program of balance was running. It ran in the background keeping you steady and on your feet while moving, shifting your weight and carrying things.

Usually, we only notice that a program of balance running when it becomes the main focus or concern of a movement. For instance, you are walking on a narrow surface and want to avoid stepping off of the edge. Or you are balancing with one foot raised to see how long you can do it. Especially when you trip on something and are trying to avoid falling it is a focus. Your focus is all about your balance and moving without falling over. On the flip side, we also notice our balance when our ability to keep our balance while moving has eroded. For example, you notice when you have to really concentrate on not falling when changing direction quickly, getting in and out of a chair or just walking quickly.  All of these instances could be a signal that your balance has eroded.

There is no need to wait until you notice the signs. There is no benefit to waiting and increasing the risk of falling. Also be aware of other things to check like your vision, medication you take or even your hearing. They can negatively affect your balance.

Click here to read about a study that reported how impaired vision can affect your balance.

Click here to learn about how medication can negatively affect your balance.

Click here to find out about research that links hearing loss can increase the risk of falls.

Be proactive. Find ways to dynamically challenge and improve your balance.

Click here to go to the Balance Video Series and find ways to improve your balance.

 

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How Much Do You Want it?…A Better Quality of Life.


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I had a great soccer coach when I was in High School. He turned our team around from dismal seasons to a nearly undefeated record. He instilled in us the drive to improve and to work together during that process. One of the things he said a lot was, “ how much do you want it?” He wanted to pull out of us that drive to be a better team with more wins and more success for the school. His saying can ring true to many aspects of our lives and ambitions.

Often clients answer their own questions when it comes to things that should change to meet their goals. I worked with a woman in her mid 40’s that was in good shape but she wanted to lose some weight. She had a respectable exercise regime of 4 days a week and she was no couch potato. I asked her what she was eating these days. She blurted “oh I love sugar, I know that is my problem.”

She answered her own question, but she still wanted a tough workout to help her lose weight. Sure she could use some tweaks to her workouts. But she quickly admitted that those yummy m&ms were a large contribution to her weight gain. She still kept eating them. How much did she really want to reduce the sugar in her diet?

Another quick story. I hiked with a woman that used hiking poles during her hikes. They can be a great tool for those that do walk. Her balance was pretty good from the brief time I was hiking with her. She mentioned the next day that she noticed that her balance was not what it used to be. She wanted some ideas about exercises she could do to improve her balance when she had the time. I proposed that she leave the hiking poles in her room for her hike. Why? She could also use that opportunity during a hike to practice better balance. Yes, she would have to go a bit slower and focus. However, hiking was the perfect opportunity to improve her balance. It may be a bit uncomfortable and should have to go slower – how much did she want to improve her balance?

When it comes to improving the quality of your life there is no magic pill, 30-day turnaround or one-size-fits-all workout. It takes time. Especially if you have lived years of inactivity, ignoring tightness and pain or only wanted to do easy exercises you may be facing a wake-up call.  The truth is that it takes time, effort and patience to improve or maintain the quality of your life through fitness. Wanting a better quality of life should not influence unsafe or unhealthy ways of forcing the issue.  Improving the way you move is one habit to get into. There may be other lifestyle habits that you may need to learn (or unlearn!).

The benefits of taking this motivational saying to heart reach far to our everyday life. It does not have to be perfection. It does not mean working out 7 days a week and on a strict diet of broccoli and water (which sounds pretty miserable!). It means making small choices that add up to improve your quality of life.

Drink more water. Move more every day. Get enough sleep. Reduce the amount of sugar you are drinking and eating. Get stronger. Improve your balance. Move in different ways to challenge yourself. Enjoy how you move better.

If you have physical restrictions consult qualified professionals that can give you ideas on how you can improve the way you move. Make time to improve the quality of your life. Stop making excuses on what you don’t have time to do. Stop using your age as an excuse.

How much do you want it? 

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The 10 Whys for Investing in a Fitness Professional


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When you invest in something there is an expectation to see some sort of return. It can be in form of money or in a way that progress is seen in the eyes of the individual making that investment. Investing in your health is a long-term investment where progress is seen over time.

Investing in a fitness professional is a choice made that should not be taken lightly. But why should you make that choice?

1.

You want someone else to be accountable to.

Even if you have never done sports you have been in situations where you have done better because someone was guiding you and pushing you to succeed.  You not only wanted to do well for yourself but felt accountable to them.

This extra amount of motivation can be a great driving force to improve your quality of life. It can motivate you to not only stay focused but be that extra push when otherwise you may have done something else. It cannot be ignored that this accountability can also extend to your daily life. As improving one’s quality of life does not end at the end of your session…you may be better at making smart choices during the day.

2.

You are stuck.

You are not seeing the results you want to see (or used to see). Or you are not sure how to practice moving better. You know that you need to exercise but you are unsure how to. Maybe you are overwhelmed walking into that large gym in your city. In addition to new things like kettlebells or TRX, you have an idea that using them could be good for you…but you don’t want to hurt yourself in the process.

So you want to ask for help. You don’t need someone to be with you every time you exercise…but maybe once or twice a day out of the week you want help with strength or form and get better at that.

3.

You don’t want to have to be your own trainer.

Perhaps you have some exercises that you enjoy doing. But when you do them it seems to take a lot of time to do your routine and you want to be more efficient. You are busy or just don’t want to have to think about your programming for your workouts. It can be a weight off of your shoulders to know someone else is thinking about how you can move better and put that into action. Although you are not “turning your brain off” during the sessions – you can instead focus on learning.

Especially with the internet, there is a lot of good information out there. There is some bad information too in regards to health and fitness. You have an idea on where you fall in regards to your values and beliefs. With all of this in mind, you can also use a sounding board of someone that is qualified to work with you and your health history.

4.

You want a supplement to your own activities – so you can do them better.

Golf is your game or maybe tennis is. Or you are an avid runner that enjoys competing in triathlons, road races or trail races. You are doing well but want a secret weapon in your corner. As a competitor, you understand that solid training will lead not only to do the best you can do but also lessen the chance of injury during the event.

You want your coach to hone in on your passion for competition and understand the process of training and tapering before an event. Nothing is more rewarding than putting in the time and effort into preparing for an event and feeling the hard work pay off during it.

Lastly, you may be looking to manage and whittle away current injuries. Thus, stretching and tapping into your coach’s network for massage therapists is a great way to get a solid referral instead of a guessing game.

5.

You know of friends and family that have excelled with theirs.

Friends or family are getting compliments because they are looking good and moving much better than they used to be. They proudly tell you that they have a personal trainer. They may have had to go through a couple until they found the right fit but eventually, they found someone that listens to them, “meets them where they are” and helps them reach their goals. It could be face to face or in this day and age, it could be an online trainer.

6.

All signs are pointing to this.

You know you need to improve your quality of life. Your doctor is giving you another stern talking to about your health and what needs to change. You have done some exercise on your own and are enjoying your results but you feel as if you can do better. Or your significant other or close family member is encouraging you to do something, anything to reduce chances of disease or disability.

The Baader-Meinhof phenomenon is exercising its power over you. Click here to read about it! This is when something that you have noticed or been told about starts popping up everywhere. You talk to someone about maybe investing in a trainer and then you start seeing signs everywhere.  Maybe this blog post is a part of it! 🙂

7.

You want to maintain or improve your quality of life.

From reading various news sources and books you know that you want to reduce the chances of disability and disease as the years go by. If retired, you want to do what you have always wanted to do with all of the time in the world. Perhaps you have the health history of parents or relatives that you want to reduce the chances of being diagnosed with.

Possibly you have family or friends that you have seen suffer or deteriorate because of their sedentary life. Or you know of others that have tried to work out on their own (maybe you too) but still keep losing interest and restarting on occasion. Thus, you would appreciate a coach to keep you on track.

8.

You don’t know how to use the fill-in-the-blank equipment.

You may see them or hear of these:

  • Different weight machines
  • BOSU
  • TRX
  • Kettlebells
  • Resistance Bands

Of course, the list may go on. You have seen YouTube Videos or even people using them at your gym. However, you are hesitant to just hop on and give it a shot without knowing proper form. It is understandable that you may be overwhelmed and not know where to start. Or you may even question if all of the new things are really needed to help you reach your goals? Is it to be for strength, conditioning both or more?

Some gyms do give a quick introductory walkaround of the equipment. Usually, that is bookmarked by a session with a trainer. Perhaps you see someone working out and you ask them how do use it but you don’t want to interrupt their workout.

9.

You read many articles about fitness but want advice and guidance specifically geared to you.

A fitness journey is a life-long one. This journey is not one-size fits all. Your body is different than the next persons. You may see many advice columns about what do to. Maybe you have implemented some of the advice into your life and they have worked to some extent. However, you are missing the personal attention to your life, schedule and your personality. You are equipped with a lot of knowledge but would appreciate some guidance.

10.

You are ready to make a change in your life.

This is probably one of the most important on the list. The reason is if you are not ready to make a positive lifestyle change that can be the elephant in the room that you cannot escape. There is something called the Transtheoretical Model (TTM) of Behavior Change that has five stages of change. You can read more about them here on the American Council on Exercise’s website. Click here.

To put this simply – if you are not convinced that any of the various forms of exercise should be something that is a priority for your quality of life then that is a significant issue. Could you just invest in a personal trainer and expect them to motivate you and convince you to show up at each session and put forth the effort? I hope you answered no. This is not about having a bad day, being tired or going through things in your life  – which happens to all of us. If you are not ready to make a change you are not seeing the value in physical activity in your daily life.

Making a change can be anything. This change could be getting up early before work to exercise. Or this change could be cutting back on a sedentary lifestyle and instead of being more active in your everyday life also (i.e. taking the stairs instead of the elevator). The change could be as simple as recognizing that you need to improve the quality of your life – you may not know exactly how but that is okay. The important thing is that you are open to learn new things and make the time to move better in life. YOU have to make that realization that your health should be a priority of yours. Regardless of how good a personal trainer is he or she cannot be the single source of motivation. This is a team effort!

When you are ready to make a change it could be acknowledging something like wanting to lose weight or get stronger. I challenge you to go deeper than that. Think about how you would feel or be able to do if you reached your goal. Especially if your goal is just about the numbers…what would you do after you reached that goal? …just food for thought. Already having such deep conversation with yourself will help you be a better “investor.”

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The Rocks, Pebbles & Sand of Movement


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You may be familiar with the Rocks, Pebbles and Sand Story (aka Jar of Life Story). If you are not it is a great little story that reminds us of what is important in life. Take two minutes and watch it here.

I will wait…

Obviously, the message that this story brings displays what is really important in life. Without a doubt.

After thinking about this story it can also apply to improve the way you move by prioritizing. Now that you know what this story is about I will break up how we move in 3 parts: rocks, pebbles, and sand. This is not an exhaustive overview…but it will give you an idea of prioritizing how you practice better movement.

Rocks

The rocks of movement are what we have to do to carry on with our everyday life. This can include:

  • Getting in and out of bed.
  • Going to the bathroom.
  • Walking with agility and balance so we don’t fall.
  • Picking things (or little people) up, carrying them and putting them in other places.
  • Getting into and out of the car (which can involve pulling & climbing).
  • Being able to turn our head to look for things.
  • Navigating uneven terrain along with inclines and decline.
  • Clothing and bathing ourselves.
  • Taking care of our children/family.
  • Carrying babies, pushing strollers and spending time on the floor.

Some that see this list may feel that it is mundane. If that is the case then these activities are not arduous or take much thought.  Or you or a family member may have problems doing this, there may be some compensation to perform them or at the most extreme – someone is helping them do it.

These rocks of movement are imperative to be able to do. A vacation is different when you are not able to get up, move, put your clothes on or other movements on your own.

Because these are the rocks of movement it is so undeniably important that we practice moving better so can either move better or with less discomfort…or continue to be able to do them.

Pebbles

The pebbles of movement can include what we do for a living or who we care for. This can include:

  • Sitting for long periods of time (don’t worry I will talk about this below)
  • Being on your feet for long periods of time.
  • Lifting heavy weight and placing it elsewhere.
  • Walking long distances
  • Professional/Amateur Sports
  • Manual labor
  • Carrying babies, pushing strollers and spending time on the floor
  • Caring for older individuals

This is what we do that can involve different ways of moving aside from everyday life activities. It can be a movement that we should practice so we avoid injury (like mobility or strength). On the flip side if we sit all day our posture will be affected. Also, the footwear that we are wearing can also affect us. We should be aware of the pebbles that should be developed so they don’t erode. We should also be aware of the pebbles that can negatively affect how we move and find ways to reduce that chance.

In other words, you have to think about what your pebbles are. Especially you have chronic pain or tightness in these pebbles it is time to assess how to eliminate them. Our pebbles are what we need to do so we can live a comfortable life however we define it.

Need an example? What if your job involves picking things up and putting them in various places. That not only involves your arms but your legs, core…yes your entire body. This video below also applies to the rocks! You reach to pick up things all the time.

Sand

The sand of movement can include what we do for fun or ways of movement that have a greater chance of injury if not performed correctly. This can include:

  • Sports
  • Competing in half-marathons obstacle course races and the like
  • Physical feats like climbing Mountain Everest

What do you do for fun? Golf? Running races? Adrenaline-fueled activities? You could still continue doing what you need to do in your life but this is what makes it so much fun. However, if you ONLY did these that is not good. Why? You should be strengthening your rocks and pebbles so you can reduce a chance of injury and perform at your best!

Think about it this way – if I only ran Marathons every month and nothing else I would not be at my best. Why? I would not be working on strengthening my legs, core and entire body for the event. Also, any pain and tightness coming from not addressing the mileage I am putting on my body will affect how I live my daily life and also my job. It is not fun when you are hobbling around the house or have to do your job is awkward because of a chronic it band tightness. At the worst, I may have to stop running marathons because I was not strengthening the foundation of my rocks of movement.

Wrapping up…

You may have different types of sand, pebbles, and sand in your life. The way you practice moving better for the rocks and pebbles is important. If you only take the time to pour all sand in your jar you are neglecting to strengthen your rocks and pebbles. Also, when it comes to improving movement is more than just strength, the ability to move, have the flexibility, coordination, and balance is just as important!

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Independence: A Vital Goal For Older Adults


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Whether it is a 50-year-old woman looking forward to retirement, 65-year-old man that wants to reduce the medication he is taking or a 72-year-old woman that wants to go hiking at the Rocky Mountains with her grandkids – they all want independence. Some may have higher levels of independence than others but they intersect at the same idea.

That idea is to do what they want to do when they want to do it.

The key ability is to live longer and live with better quality of life. This opportunity to stay independent for years does not come by being sedentary. This freedom does not come from being complacent. Attaining and maintaining independence comes from a constant vigilance for a better quality of life – and acting on it.

An important part of how to give yourself the opportunity at longer lasting independence is improving the way you move. This improvement is not done by being part of a gentle program that treats you and your body as though as you are frail, without potential and should not be challenged. Instead, you deserve a program that is introduced in a way that meets you where you are now…and challenges you so you can strengthen that foundation of independence.

Use that person or group class that you attend as your supplement (think of vitamins). That program is a part of what you are doing to improve your quality of life. Thus, this program is not the only thing you are doing – but an important part.

In other words, in addition to that program/fitness professional that works with you individually or the group:

  • Keep on playing.
  • Keep on hiking.
  • Keep on enjoying your dance class.
  • Keep on getting outside, getting your hands dirty and gardening.
  • Keep on planning exciting trips near and far…and physically prepare for them.
  • Keep on golfing.
  • Keep on being attentive to your health in other ways. (ie: eyesight and hearing checks, understanding medication side effects, managing chronic diseases)
  • Keep on learning and being creative.
  • Keep on going for walks with your partner, friends or neighbors.

You deserve a program that fits your needs, dreams and desires. Be vigilant about maintaining your independence and quality of life!

 

 

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How Fit Can You Be Over 50?


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This question may come to mind when fitness and healthcare professionals strongly encourage various forms of exercise. How much “in shape” or “fit” do I need to be?  Many articles and studies highlight the numerous physical, neurological and cellular benefits to exercise.

The best answer is to turn the question back on you…how fit do you need to be to carry out the physical demands of your everyday life? What can that entail?

  • Sitting down.
  • Getting up.
  • Stepping to the side and reaching for something.
  • Reaching up to get something.
  • Carrying heavy items on one side while walking.
  • Turning to see what is around you.
  • Walking up stairs or on uneven ground.
  • Conditioned enough not to be winded at the top of the stairs.
  • Clothing and bathing yourself.

The list goes on…

This physical ability to carry out everyday tasks is also called your functional capacity.

Another way of phrasing this is – what do you enjoy doing and what do you need to do physically to be able to do it? Vacations? Visiting and playing with grandkids? Hiking trips? Running marathons? Enjoying the sites at a national park? Everything that brings you joy incorporates some sort of movement, regardless if that just means walking across the floor to open the door for a family member.

To answer the question one way: You should be as fit as your life demands.

This idea means you should not structure your life around your bodies limitations especially if they include your functional capacity. Instead, you should practice, exercise, and “train” to be able to do what you want to do easier and with less thought about how your body is moving.

Another way to answer the question is: Be as fit as you can possibly be.

Striving to be fit is a lifelong journey. As we age we may have to adapt and change the ways that we do exercise, but that does not mean we stop challenging ourselves. The more you move better every day you are rewarded with independence, confidence, and peace of mind that you don’t let your age determine what you can or cannot do.

To be clear, being “fit” is more than strength (although it is important, as especially leg strength is associated with morality).

It is also the power to move quickly if necessary.

It is also the agility to be able to walk over and around objects.

It is also the balance to be able to walk, bend, carry things and do things simultaneously.

It is also the mobility and flexibility to move your ankles, knees, hips, wrists, neck, and shoulders.

It is also the ability to be able to get to the ground and stand back up.

 

You CAN be fit over 50. You deserve to live the life you want to live!

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10 Articles of 2017 That Promote Healthy Aging


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As we welcome the new year being mindful of moving better and other aspects of healthy aging have to be a part of our goals. Even if this is not directly a goal of yours…often we all reflect upon what we are thankful for. The health of our loved ones and yourself is often at the top of the list. With that in mind to continue being thankful, we must strive to choose the option to be able to do what we want to do and live the life that we want to live.  A result of choosing that path includes learning how to move better every day to improve if not maintain your physical capacity to perform everyday life activities with ease. Thus, here are 10 articles in no particular order from 2017 that you can use as your foundation for the new year.

Have a great start to 2018!

1.

Mobility is an important aspect of everyday life activities. There does not have to be a prescribed age where one is unable to do what they need to do. This article touches upon the mobility benefits that exercise can provide. Click here to read.

2.

Brain Health is often a concern as we get older and we want to know how to keep our brain sharp. This article speaks to how aerobic exercise and the lifestyle that you live can positively affect your brain health. Click here to read.

3.

Fitness Apps can make your life easier. Yes, you don’t have to be in your 20s to get hip to using a phone application to improve your fitness level. Click here to read.

4.

Flexibility and whole body coordination are absolutely important to be able to do what we want to do and like to do in life. The practice of Tai Chi is not only great exercise but also can prevent the risks of falls. Perhaps some may think that moving so slowly is easy and more intense movement could be more beneficial. I challenge you to take a Tai Chi class. Click here to read.

5.

The physical benefits of dancing reach far beyond the happiness it can bring (which is great in and of itself!). This article discusses a study by the German Center for Neurodegenerative Diseases in Germany. They found neurological benefits to dancing, along with balance improvement among other things. Click here to read.

6.

Move it or lose it is a saying that rings true every day and the anniversary of our birthday. This article highlights a study done by researchers from multiple schools which included University at Buffalo and Stanford University. Click here to read.

7.

Striving to be physically fit keeps your brain in good shape too. In a study by Boston University School of Medicine researchers found those physically fit performed better on memory tests than their less in shape counterparts. Click here to read.

8.

Misconceptions about exercise and older adults will lead you astray from where you should be.  In this article Dan O’Brien, Olympic athlete dispels the myths of exercise and other adults. You may not be a former Olympian but you can still benefit from his advice…because this pertains to anyone over 50!  Click here to read.

9.

What you eat plays a substantial part in how you age. My friends at IDEA Health and Fitness Association here in San Diego published a comprehensive article about what has changed and stayed the same in regards to the Dietary Guidelines of Americans. Click here to read.

10.

The intensity of how you exercise can play an important part in your physical fitness. This article discusses a study that found that exercise of an intense pace can positively affect you even at a cellular level. Such a type of exercise is not only for an individual of a certain age as the level of intensity is adjusted to someone’s fitness level. Click here to read.

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Squashing the Myths About Exercise for Older Adults – Part 1


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Despite our cultural depictions of aging, we all have the ability to age well with the strength, agility and balance to maintain our quality of life and the activities we enjoy. Traditional exercise programs, and even many fitness professionals, often disregard the ability of mature adults and seniors to maintain and gain qualities like strength and agility.

Regardless of age, we should all make the time to move, exercise, or play. Let’s squash one of the myths that hold mature adults and seniors back from moving better:

  1. You will hurt yourself

This myth implies that mature adults and seniors are too frail and weak to exercise and moving will just lead to injury.

That is a just plain wrong. Yes, anyone starting a new exercise program should start off slow and set a foundation based on their current fitness level. Yes, consulting your doctor, getting your eyesight checked, being aware of the effects of medicines, etc. are important considerations. Lastly, yes, it is important to recognize any physical restrictions based on past injuries or current mobility challenges. These are factors to be considered at any age when changing lifestyle or starting a new fitness program.

The key is to recognize these factors and develop exercise options based on this awareness. For example, if walking places too much strain on joints, Nordic walking (i.e. with walking/hiking poles) is an excellent option. These poles actually facilitate an increase in oxygen consumption and energy expenditure by engaging the upper body instead of just the legs.

Contrary to this myth, improved fitness levels actually reduce the chance of injury. People with reduced mobility, tend to modify their movement based on fear or discomfort. Imagine walking on a narrow bridge over a swamp of alligators. How are you walking? Probably with shuffling steps in a hunched position. In this position you have a narrow base of support, walking is difficult and uncomfortable, and catching yourself if you trip will be difficult. Now, imagine a beautiful walk on the beach. You are relaxed with a more comfortable and confident gait. With a better range of motion, posture, and gait there is less of chance of injury or falls. Gait and balance issues are a major cause of injury in older adults.

One of the key contributing factors to reducing falls is exercise. Everyday life takes mobility, flexibility, balance, coordination, agility and power. Testing and training those functions in a proper fashion will lead to more confidence and ability to move throughout life with more ease.

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How to Build the Foundation for A New Year’s Fitness Resolution That Will Work


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The opportunity of a new year, new starts and new beginnings often have us in an optimistic mood for what is ahead. It is great to have a resolution that includes fitness and your health. However, until there is an invention that transforms thoughts into effort – you have to put in the work yourself!

With all of that in mind here is a short list: Three things to forget & Three things to remember. These will help you set yourself up for success for this year.

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Three Things to Forget

  1. __ days to __

Forget those gimmicks that promise or promote instant results in a prescribed amount of days. A commitment to your health does not stop after 30 days. In an age of instant gratification fight that urge to jump on that bandwagon when it comes to your health. Shortcuts are not sustainable.

  1. Slogans Like: “No Rest Days”…”All Or Nothing”…”No Pain No Gain…”

It is imperative that you allow your body to rest, especially when you are getting back on the fitness train. Even when you are well conditioned, still there are days where one allows the muscles to grow & recover and the body to refuel in some way. If you are all or nothing, then a day of progress but not completion is failure. Internalizing that idea can lead to frustration and self-defeating aspects of that could make one just stop. Lastly, a biomechanically solid workout does not have to leave you barely able to move or in pain. In fact, if you are in pain every time you do workout…it is just a matter of time until you are on the injured list. A challenging workout is one thing, painful is another.

  1. Numbers Are All That Matter

Forget defining yourself solely by your measurements and weight. It can be an ineffective strategy.  Confidence, energy level, self-worth, ability to move better, better posture, feeling stronger… can’t be determined by just flipping a switch or getting a tape measure- and these are even more powerful. Fight the urge to succumb to the numbers. You are much more than that.

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Three Things to Remember

  1. Start with What Works for You

It is simple but true – the workout that you actually do is the one that works. You don’t climb a flight of stairs from half way up. Start where you are right now & work up to a more challenging workout. Set the foundation, get in the groove then when you are gathering steam then start taking the stairs two at a time.

  1. Plateaus & Bad Days Can Be Part of The Process

Factors like doing the same workout, food you consume on a regular basis, stress or sleep can contribute to being stuck on a plateau. It may also be a good opportunity to keep track of these and other things.  You will see a pattern in your behavior that affects your workouts.  Once you see that pattern you know how you can break out of that plateau or decrease those bad days from popping up. We all have days where we wonder if our brain is actually connected to our limbs and feel out of sync. Push through it as best as you can. Keeping track of things may shed some light on why…but sometimes it is just one of those days. Celebrate the fact that you did it (easier than said done on the same day but you can on the next!) & you did not give up.

  1. Walk Backwards From Your Goal…Leave Breadcrumbs

Instead of thinking in terms of your resolution to happen this year – think of it in pieces that will make up the whole. Breaking up the main goal into months and even weeks can make the chance to crush it more reasonable. When you look at the bite sized pieces it will make you re-evaluate, refine & even change your fitness resolution.

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