You may have noticed your body has become less flexible, a little slower, and you have lost muscle tone and endurance. This is common as we age. “We lose about a half-pound of muscle per year for each year we’re not engaged in resistance training,” says Jessica Matthews, assistant professor of exercise science at Miramar College in San Diego. Strength training also helps keep your bones strong. Muscle and bone loss are common aspects of aging. Both can contribute to less strength, speed, and endurance. While it gets harder to build muscle with age, it’s not impossible, and it’s never too late. Exercise can help you maintain what you have and build more to keep bones healthy. That translates to a reduced risk of falls—which is especially compelling, considering falls are the leading cause of injuries in adults older than 65. A great way to help you with building strength, muscle, balance, and healthier bones is Yoga. You may believe that you are too old to do Yoga. Or you may feel intimidated thinking you will have to try a headstand. Actually, you can do Yoga at any age! Yoga is ageless and can help people of all walks of life and body types. It’s all about finding the type of yoga that is right for you and working within your abilities. The only Yoga rule you need to follow is finding what works for your personal needs. Your practice is your practice. A here are a few types of classes you may want to check out as you begin your Yoga journey – Restorative – Best for beginners, older athletes, and anyone recovering from an injury. Relaxation is key in restorative yoga, which is especially helpful for anyone recovering from an injury. Classes tend to focus more on stress relief and expect to use props like yoga blocks, straps, and blankets or cushions to support your body in various standing and floor poses. You’ll hold postures for enough time to allow the mind to tune out and calm down. Chair – Best for beginners, older adults, and individuals with chronic conditions, balance issues, or injuries. Can’t get down on the floor, don’t feel comfortable standing for long periods of time, or recovering from an injury that doesn’t allow you to do your usual activities? Chair yoga may be your answer. A chair allows you to perform yoga poses while seated or helps support you while standing. Some classes may only use chair poses, but many beginner-friendly classes may provide a chair and let you choose if you want to use it for some or all of the poses. Hatha – Best for all levels, including beginners who want a more dynamic practice. You can expect a Hatha yoga class to be basic, slower movements that pair breathing exercises with postures. It’s more active than restorative but less intense than other types of Yoga. There is considerable research suggesting that Yoga, when practiced correctly, can have many benefits. Here are a few that may interest you – Osteoporosis/Osteopenia -Weight-bearing exercises can increase bone density, although the gains are small. Still, yoga is valuable not only because of its potential effect on your physical skeleton, but because it helps you build muscle, body awareness, and better balance. Arthritis -Recent research shows that a regular yoga practice can aid in reducing joint pain and help in improving joint flexibility. A regular yoga practice might also reduce inflammation.  Core strength and back pain – If you have ever experienced back pain, you’ve probably been told to strengthen your core. Building up the muscles in your trunk, back, abdomen, hips, and legs means your spine is better supported. Yoga offers specific poses for core strength. Hormonal changes/hot flashes – Some studies have shown that a restorative yoga practice can help decrease the hot flashes that can come with hormonal changes.  Better sleep habits – Incorporating physical postures, breathing and relaxation techniques can have a positive impact on the time you take to fall asleep and the time slept. Improve strength and protect joints – Yoga protects the joints and could reduce the risk of conditions such as carpal tunnel syndrome and arthritis. Reduce hypertension – Various studies have found that yoga can have a positive impact on hypertension. One study found that patients with mild to moderate high blood pressure experienced a decline in blood pressure after just three months of daily yoga practice. There was a corresponding drop in cholesterol, blood sugar, and triglycerides. Lose weight – Practicing yoga has been linked to less weight gain in older adults. Those who practice yoga weekly for at least four years have on average less weight gain than the average adult aged between 53 and 57. Improve mood and reduce anxiety – Research suggests that yoga might have a bigger impact on mood enhancement and anxiety reduction than other forms of exercise. The reason might be because yoga practice leads to high levels of the brain chemical GABA, which has a calming effect on the body. Help with chronic pain – One study found that those with chronic pain were able to either improve or maintain their symptoms after just four weeks of yoga practice; with no patient reporting deterioration. As you look into starting a Yoga program, be sure to check with your doctor for restrictions. Also let your Yoga instructor know your concerns, particularly if you have any health conditions. They can help you modify poses that would be better for you. By practicing yoga for 10-20 minutes a day daily or every other day, you can see an immediate shift in how you feel. Even if you’ve suffered from ailments such as arthritis or broken bones, there are yoga exercises for you that are compatible with your body type. The main thing to keep in mind when you begin a yoga practice is to start slowly and with the most basic poses. Some benefits you may see once you have mastered basic poses are

Read More » » »

Cleaning out my closet a few weeks ago, I collected a pile of shoes I no longer wear. These were shoes I had collected over several years accumulated from different times of my life. Some were still functional, some old and worn, and others I call “shoe dreams” which I will explain later. All these shoes got me thinking about age and how our life changes and we adjust.  Perhaps you can relate to the number of shoes you have had during your life and how they seem to coincide with different ages and activities. Some types of shoes never change, but the style or design may be different. Others, as I like to refer as “shoe dreams,” are shoes beautiful to look at but are not functional for walking. They may have a heel that it just too high or the fit is just not right. These are the shoes that gather dust because they are too beautiful to part with, but you will never, if ever, wear. Did you know there have been studies showing personality based on a person’s shoes? For example, heels can project confidence, pumps – control, boots – laid back and go with the flow. This does not just apply to women either. Men’s shoes can also give many clues to their personality. Untied sneakers, socks with sandals, suede desert boots can all give you clues to laziness, style, as well as high and low maintenance characteristics.  Shoe Trivia  A bit of trivia that you may find interesting is the average person in the United States owns 19 pairs of shoes. In her book Footnotes, Suzanne Ferriss, PhD, reveals that people may not realize it, but shoes are a collector’s item and buying shoes triggers an area of the brain’s prefrontal cortex called the collecting spot.  I can tell you that my shoes have changed a lot over time. At one time my shoes were all high heels except for my running shoes, hiking boots and flip flops. Today I have a mixture but no real high heels and many more flats. Now when I buy shoes, I still look for style, but comfort and fit are most important. This is a relief because I enjoy being on my feet much more and can stand for hours without feeling the discomfort of cramped toes and stressed legs. Something I noticed is I now look for shoes that are wider. I did not realize, but our feet change over time and tissue becomes less tight, which can cause increased width and sagging arches. As we age foot care becomes more important. By age 50, most American will have walked 75,000 miles according to a UCLA article. This would be comparable to walking around Earth’s equator three times! Taking care of your feet is important, so don’t ignore pain or problems.  Exercising Your Feet  One place to start with foot care is exercising your feet often. Exercising, as with overall health, can improve foot health plus may reduce risk of injury. It also can maintain blood circulation. A great way to begin and best overall foot exercise is walking. Walking uses full range of motion and is great for your entire body. Try walking at a brisk pace for 30 minutes several days a week. Find the right footwear. Don’t skimp because there is undeniably a variation in sneakers. Invest in good, well fitted, footwear to avoid injuries and problems. Have your foot measured and ask about other foot issues such as flat feet and pronation before looking at athletic footwear. Your shoe should be wide enough, the right length and accommodate without pressure. They should feel good and comfortable too.  Add to your walking program by combining flexibility and resistance exercises. You can do these types of exercises during your daily routine. You can improve your flexibility no matter how old and stiff you are by applying slow, gentle daily stretches to one group of muscles at a time.  An example of a flexibility exercise is to do a toe raise (lifting the heel off the floor), toe point (pointing the toe down on the floor) and toe curl (curling the toes under onto the floor with the heel lifted). Resistance exercises work muscles. A good example is toe splay. This exercise works to improve control over the toe muscles. You can work with both feet at once and one at a time. First sit in a straight-backed chair with the feet resting on the floor. Spread the toes apart as far as possible without straining and hold in this position for five seconds. Repeat doing this motion for 10 times. Once you have built strength, you can add a rubber band around the toes to add more resistance. As with all exercise, it is important to consult with your physician before beginning a new program or if you have arthritis, diabetes, cardiovascular problems, or structural foot problems. Taking The Transformation To The Next Level Perhaps you have undergone changes in your shoe selection over the years and transformed the type and look of your footwear style. This doesn’t mean you must sacrifice your personal style in order to keep your feet in comfort. The choices for quality shoes are better than ever before. Many manufacturers today have focused on stylish footwear with cushion, cooling fabrics, soft leathers, and foot molds to help with pain-relief. Take care of your health and find the right shoe so you can enjoy being on your feet for a long time to come.  About The Author Robin Anne Griffiths is a certified master development coach, personal trainer, behavior change consultant, and yoga instructor. She specializes as a movement instructor for senior populations. Her mission is to help with living a fuller and healthier life as you age. Her Better You Series is three unique programs tailored to help with positive changes in diet, fitness, and life direction. She works with groups and individuals on life transitions to create personal

Read More » » »

Physical activity has benefits Living in Florida gives us many opportunities to be fit and get plenty of physical activity.  We can walk on a beach, spend time swimming, golfing, tennis, and cycling. But did you know that less than five percent of adults take part in 30 minutes of physical activity each day?  And only one in three receives the recommended amount of physical activity each week? Also, according to the President’s Council on Sports, Fitness and Nutrition only 35-44 percent of adults 75 years or older are active and even less at ages 65-74. Over 80 percent of adults do not meet the guidelines for both aerobic and muscle-strengthening activities. You may not find that so shocking but when you think about the benefits of physical fitness and how it affects us as we age you may change your mind about how alarming the statistics are. Over the years I have heard so many excuses why people do not get the physical activity they need. Most of these excuses revolve around time, but many are about how it makes them feel regarding sore muscles and other factors. I have heard the excuse of, I’m too old to start exercising now, and too often, I don’t have time or the equipment to exercise. First, I want to remind you to check with your doctor before you begin any physical activity program. You should also look at what would work best for your health, age, and current fitness level. Why Engage In Physical Activity? Physical activity is essential to healthy aging. Regular activity is one of the most important things you can do for your health as an older adult. We can prevent many health issues that come with age. Physical activity can give you freedom from becoming dependent on others by keeping you strong so you can keep doing your everyday pursuits. Exercise can help with balance and reduce the risk of falling. It can also help with reducing the risk of heart disease, high blood pressure, diabetes, and colon cancer.  It’s About How Much You Move; Not How Old You Are –  The US Department of Health and Human Services has suggested adults have two-and-a-half to five hours a week of moderate-intensity activity. You may think if you had started younger and continued throughout your life, your chances for better health would be greater. Good news! Studies have found the same is true for adults who start exercising later in life. You can begin at any age and see improvement in health.  Where To Begin – Let’s start with how we think of fitness and what activities you will enjoy and stick with over time. It may surprise you to find that starting an exercise program later in life requires finding more meaning in why you are moving. My sister told me her goal was to get up off the floor without help as she aged. You may be looking to improve your physical movements so it’s easier to get in and out of your car. Perhaps you just want to feel more energetic rather than sluggish. By examining your needs and asking questions, you will see fitness goals to enhance your day-to-day functions in life. A bonus will be an increase in confidence you will have in your body. Start slowly!  Make It Fun! Start slowly and strive for light to moderate intensity in brief intervals. Spread your activity sessions throughout the week and increase gradually over a time. Begin with activities you enjoy. If you have a pet, then perhaps it’s a great opportunity to begin a walking routine that will benefit you both. If you have a pool, you can learn some water exercises, which can be fun and easy on your joints. Perhaps a friend or family member would like to join you, or you can hire a fitness coach to guide you into a program. The following are some examples of activities you may enjoy. Aerobic Activities: Walking Dancing Swimming Water aerobics Jogging Aerobic exercise classes Bicycle riding (stationary or on a path) Some activities of gardening, such as raking and pushing a lawn mower Tennis Golf (without a cart) Muscle-Strengthening Activities: Exercises using exercise bands, weight machines, hand-held weights Body weight exercises (body weight provides resistance to movement) Digging, lifting, and carrying (think gardening) Carrying groceries Some yoga exercises Some tai chi exercises Balance Exercises: Backward walking Sideways walking Heel walking Toe walking Standing from a sitting position It’s not too late to enjoy the benefits that come from physical activity. Your health will improve, and your body will thank you. The earlier you start the better, so start today. “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy

Read More » » »

You could burn up to 2,000 calories a day by just moving around and being on your feet.

Read More » » »

I had the pleasure of visiting the National Navy UDT-SEAL Museum in Fort Pierce, Florida. It is the only museum dedicated solely to preserving the history of the U.S. Navy SEALs. It was a fascinating tour covering decades of history honoring those who served.  The running theme during the tour is serving others and never quitting. They persevere and thrive on adversity. No matter what our circumstance in life we can learn and be inspired by their dedication.  Navy Seal sayings can keep us motivated for our own personal or career goals. Each day as we get distracted with responsibilities, we may want to think about these sayings to keep us inspired and driven.  Here are a few of their phrases to keep top of mind:  Get comfortable being uncomfortable. The training for SEALs is intense and comfort is not an option. They are trained to focused on their task and not on how uncomfortable they may feel. How often do we put off difficult projects or confrontations because we are uncomfortable? Whatever the reason, it will not get easier by procrastination. Embrace the reality. Do the work. As you overcome these challenges, you will become more confident and be ready for more test. The only easy day was yesterday. Each day is a new challenge regardless of what happened the previous day. Yesterday is over. Look forward to new beginnings and pushing yourself to gain momentum with each thing you have mastered. Try a little harder, seek out new ideas, overcome challenges. Have a shared sense of purpose. Communicating your goal or purpose is not always easy. Things will change in your professional and personal life. Learn by listening and sharing what you want to accomplish. Find the big picture and help others to understand and how to get there. Share your goal with those who will support and cheer you on if you are working on something that is difficult. All in, all the time. To be a SEAL you give everything you have every day. It is not an option, they have to dig deep and focus on the task. You also need to be all in no matter the circumstance. If you are working with a team, starting a new company, running a marathon or improving your health, you must give it your all. Being sloppy or careless won’t cut it. People notice if you’re serious. Put your heart into everything you do. No matter what your age or what you are doing, follow the SEALs and learn to be okay with uncomfortable, be prepared and go all in every time all the time.  “Make up your mind to do it. Proceed one step, one hour, one evolution at a time. Help your team mates whenever you can. Keep going.” – Denny Johnson, BUD/S Class 42

Read More » » »