4 EXERCISE TRENDS FOR THE ACTIVE AGING COMMUNITY

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With disease on the rise like heart disease, cancer and diabetes throughout the United States, it is imperative to be active and participate in sports and activities that keep us in shape. This is especially true for adults over 60 since exercise can help ward off illness by boosting the immune system, as well as increase flexibility and range of movement, and improve mental acuity.

Here are four exercise trends that are growing in popularity in the over-60 crowd. 

YOGA

The benefits of yoga include increased joint flexibility, less arthritis pain, relaxation that aids in sleep, and lower blood pressure. With poses that are suitable for adults over the age of 50. Senior-only yoga classes are starting to become more popular. 

SWIMMING

This water based low impact exercise has an abundance of benefits, including better balance, lower stress levels and a reduced risk of osteoporosis. Most fitness centers with pools offer senior swimming programs or water aerobics. These classes have become a favorite in the active aging community as it is easy on the body and places less stress on joints. Another place to look is community pools and organizations that may offer classes or programs.

TAI CHI

This meditative activity is great for building core muscles and relaxing tension. A great option for seniors who are just beginning an exercise routine due to it being low-impact. It’s said to help with arthritis pain and lower blood pressure, as well as enhance mental acuity and concentration, making it a great option for patients with dementia and Alzheimer’s.

WALKING

One of the best ways to keep you in good total body health. Best for heart health and toning muscles. Some large cities like New York City has Senior Walking clubs. If you don’t have one in your area, it is easy to start one! 

Getting fit and staying healthy doesn’t have to get harder with age. By incorporating physical activity and rest days into your weekly routine, your physical and mental health will benefit greatly.

How Fitness Improves Physical Intimacy

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“People who are in better physical condition experience greater physical intimacy. “

That’s the finding of a new study that says higher levels of aerobic exercise can improve sexual performance, stamina, and desire in active men and women alike. Researchers found that more exercise brought more benefit for the study participants. Aerobic exercise brings better cardiovascular fitness. That means, blood flow improves throughout the body, including in our sexual zones.

For example, among the fit group of people who participated, vigorous running reduced the risk of sexual disfunction by 25 percent for men and 30 percent for women.

The survey, published in the Journal of Sexual Medicine jibes with other evidence showing how physical activity and other lifestyle factors “may offer some protection against sexual problems” that are common later in life. “To stay healthy or to improve health, older adults need to do two types of physical activity each week: aerobic and strength exercises.”

Studies also show that many people over 50 continue to have both an interest in sex and an active level of participation. The Mayo Clinic even adds that, “many older couples report greater satisfaction” because of fewer distractions, more time and privacy, and no worries about pregnancy.

“Contrary to common myths, sex isn’t just for the young. Many seniors continue to enjoy their sexuality into their 80s and beyond,” the clinic says. “A healthy sex life not only is fulfilling but also is good for other aspects of your life, including your physical health and self-esteem.”

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Heart Health and Dogs. They Really Are Mans Best Friend

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If you have a dog, here’s one more reason to love him. If you don’t, here’s one more reason to find your forever friend.

Scientists say having a dog is good for your heart health!

“Those who own a pet, particularly a dog, were healthier from a cardiovascular standpoint,” said Dr. Francisco Lopez-Jimenez, a Mayo Clinic cardiologist, author of a study published in Mayo Clinic Proceedings: Innovations, Quality and Outcomes.

The study looked at 1,800 people with no history of heart disease and scored them based on Life’s Simple 7 from the American Heart Association: body mass index, diet, physical activity, smoking status, blood pressure, blood glucose and total cholesterol.

The study found that people with pets had better cardiovascular health. People with dogs had the best of all. Pet owners got more physical activity, had better diets and lower blood sugar levels.

The heart association has said that owning a dog increases physical activity and engagement while lowering the risk of cardiovascular diseases. These are all important challenges for millions of people over 50.

The AARP gathered previous reports showing dog owners have a lower risk of high blood pressure and are more likely to survive a heart attack. Having a dog lowers stress and depression and even eases pain. Just looking at a furry friend produces endorphins, our natural painkillers.

So, if you don’t have a pet, particularly a pooch, consider adopting one.

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Walking School Buses Offer Safe, Fun, Alternative to Driving

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Walk, Don’t Drive

The temptation to drive kids to school can be strong for parents with access to a car. The morning hustle can be especially difficult if you have multiple children attending different schools! I experienced this first hand growing up with my two brothers. Our parents had to juggle getting all three of us to school on time and get to their jobs. We always were on time and never missed a day. One of the many reasons I respect and love them so much.

A walking school bus is one way of making the pedestrian option more feasible. Local parents form a “walking bus” in order to get their kids to the same elementary and middle schools. The walking school bus website ( http://www.walkingschoolbus.org) suggests starting small with a few families, a route, and a schedule. It’s easiest to begin by talking to families who live in a concentrated area who need to get to the same schools. From there, you can recruit other families who are interested in their kids taking part.

The walking school buses provides protection in numbers and is a great way to interact safely in your community with your children. Kids also get the benefits of starting (or ending) the day with a healthy walk. 

A Good Supplement to Gym Class

Most of us could use more exercise, and for kids, it’s especially important as their bodies grow and develop. At least 60 minutes of active play per day is recommended for children 6 years and older by the American Academy of Pediatrics. 

With some school guidelines only mandating 20 minutes of recess per day. Any way to squeeze in more physical activity during our busy schedules will benefit your children tremendously. 

“It really reinforces an extended sense of community and a village approach to parenting.” 

This practical alternative to driving not only reduces carbon emissions but, it sends a positive message to your children. It encourages your children to be active and is an opportunity for you to connect with your community! 

Why Runners over 50 Need to Lift Weights, Too

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Like a lot of lifelong runners, Grady Cash was so passionate about his sport that he never had much interest in lifting weights.

That changed a few years ago after he finished last in a short-distance race and noticed the guys who beat him were built differently. They had bigger shoulders, more muscle up top, and tighter waists than the long and lean look Grady and other runners traditionally show.

“They had more power, and they could run faster,” says Grady, now 71, of Nashville, Tennessee. “Frankly, they were a different body type.”

Grady decided to make a change in his exercise routine. Strength training helped him to improve his times, even set some records with his relay teams and reduce his running-related injuries.

“I think it’s essential as you get older to start hitting the gym for your health, to slow the aging process, and to help your running,” he says. 

Grady’s not alone in believing so.

Strength Training Is Increasingly Important

Lifting weights, or other forms of resistance training, has been gaining traction among elite runners partly because humans lose muscle mass starting in midlife. That diversity also keeps you better able to handle normal daily life as you continue to mature.

A running-only focus can leave you lacking flexibility and functional diversity. 

“The more different things you do, the more of an athlete you inherently are,” said physical therapist and author Jay Dicharry. “So, the question here is: What can you do to complement your running? Here is why strength training helps runners: You have to be able to put out more force in a shorter amount of time to run faster. But if all you do is run, you never develop the true high-end strength and high-power demands that you need.”

He Found It All True

Back in Nashville, Grady Cash learned all of that. 

He used a trainer for the first couple of years and recommends it to people not familiar with strength training. 

He works out five days a week and runs three to four days. His upper body is bigger, and he has more power and a stronger core. Grady says his metabolism and testosterone levels are better, too.

He even improved his race times, almost unheard of for runners as they get older, he said.

He’s not only competing better – he’s winning. Grady’s relay teams set three world records for their age groups last year. He says he couldn’t have done it without hitting the weights.

Children’s Health and Regular Exercise

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Getting your children hooked on exercise is a gift that will last a lifetime. Their active upbringing largely determines their ongoing wellbeing through adulthood. We should encourage them to participate in healthy activities and practice different exercises on a daily basis.

Allow your child to choose activities that appeal to them and which are age appropriate. They don’t need to log 30-60 minutes in the gym (unless that’s really what they want to do).  The trick to getting kids interested in exercise at a young age is to keep it fun. Gymnastics classes, sports, dance, hikes in the woods, kayaking, swimming, taking the dog for a walk… all count as “exercise” for kids (and for you!).

Medical research shows that exercise strengthens the immune system of children and makes them less vulnerable to diseases and chronic conditions such as diabetes, allergies, heart problems and orthopedic issues.

Acting as a role model by staying active yourself is one of the best ways to motivate and inspire your kids. If your child sees you embracing exercise as a positive and important part of your lifestyle, they will naturally follow suit.

Boosting Your Brain Power with Exercise

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Studies continue to show that exercise can boost your intelligence, IQ levels and task efficiency. The brain benefits of regular exercise are for all ages!

Combining exercise with a healthy diet is the best way to protect your brain function. Staying active with a variety of activities is best. Each type of exercise may offer unique benefits for your brain health.

Research conducted at the Salk Institute found that mice who ran 3 miles each night doubled their hippocampus size over time. This is a part of the brain associated with learning and memory.

Most Young People Aren’t Exercising Enough

1 in 4 children get roughly 30 minutes of daily exercise. By the time they’re teens, only 12% get the recommended daily amount of exercise.

Studies show that a lack of exercise not only affects the body, it also affects the brain. For children, the brain benefits of exercise start young. In a study of 6th graders, the fittest students scored 30% higher on tests than average students. Less fit students scored 20% lower than average students.

Workplace Benefits of Physical Activity

Exercise is an invaluable tool to increase your performance and productivity in the workplace as well. On average, an employee who exercises regularly is 15% more efficient. 

Exercise is a powerful way to encourage your brain to work at optimum capacity by causing nerve cells to multiply, strengthening their interconnections and protecting them from damage.

A harder workout could mean sharper thinking. The benefits of regular exercise are monumental. It is never too late to start living healthy! 

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Top 10 Reasons to Exercise For All Ages

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The link between exercise and improved quality of life is undeniable. Exercising is empirically-supported with its contributions to weight loss, sleep, longevity, brain function and appearance. 

1. Exercising boosts and stabilizes mood.

More than 18% of the American population suffers from anxiety disorders. More than 16% of adults ages 18 and up suffer from depression. With both prescription and illicit drug use on the rise, there is one research-supported remedy that delivers known benefits with zero side effects, and that is exercising. Exercising also boosts the body’s production of endorphins, which promote positive mood, feelings of wellbeing and mental calm, easing anxiety. Moving the body, getting the heart rate up and increasing oxygen intake benefit mood on both a biological and psychological level.

2. Exercising is a natural detoxifier for skin and body wellness.

Research shows that physical activity guards against oxidative cell damage. Studies also support the role of exercising in stimulating blood flow, circulation and rejuvenation to the skin’s surface.

3. Exercising improves energy levels naturally.

Physical activity is a natural energy boost that has no concerning side effects and brings a multitude of desirable benefits. In the Journal of Medical Science, Sports and Exercise, research showed a positive correlation between energy levels and regular physical activity. This was done over a 10 to 20-week period for people suffering from chronic fatiguing conditions.

4. Exercising strengthens the muscles and bones.

Maintaining good physical fitness also guards against osteopenia and osteoporosis later in life by creating stronger bones.

5. Exercising supports weight loss and weight maintenance.

Inactivity is the number one trigger for weight gain, over and above dietary choices or other lifestyle habits. Knowing precisely what to do to begin seeing results quickly can potentially improve achievement of weight loss and ideal body weight maintenance.

6. Exercising reduces risk for serious disease later in life.

Physical inactivity or a sedentary lifestyle can interfere with proper organ function, blood sugar, metabolism, cognitive function, bone and muscle strength. This is linked to more than 35 major chronic diseases. A study in the Annals of Internal Medicine found that exercising regularly diminished risk for diabetes and helped stabilize and normalize blood sugar and increase insulin sensitivity.

7. Exercising contributes to cognitive function and memory retention.

More than 50 million people worldwide are affected by some form of dementia, including Alzheimer’s and vascular dementia. There is one preventative action that everyone can take that has been proven to guard against all three: physical activity.Getting the heart rate up, moving the body, improving muscle tone and maintaining weight are all keys to staying healthier. Coming soon to Vision Fitness and Wellness brain coaching sessions! Keep a lookout for updates.

8. Exercising promotes improved sleep quantity and quality.

The National Sleep Foundation (NSF) reports that a full 45 percent of adults do not get enough sleep at night on a regular basis. There is a remedy that can promote natural, restful, nightly sleep of both sufficient quality and quantity. That remedy is physical activity. In one comprehensive review of available research literature linking physical activity and sleep, the data was compellingly clear: the two are naturally linked. For those who suffer from chronic insomnia that has not responded positively to other remedies.

9. Exercising helps to control chronic pain conditions.

Chronic pain is so common among adults today it accounts for more complaints annually than do cases of cancer, diabetes or heart disease.  Data from the Centers for Disease Control (CDC) indicates it may be the most commonly reported reason for seeking medical care. One known effective aid to easing chronic pain is exercising. A summary of research data published by the NIH indicated that regular ongoing physical activity can have a positive impact on quality of life by reducing chronic pain.

10. Exercising delays the natural aging process.

Preventative Medicine recently reported exciting research that regularly exercising is one of the ways to keep telomere length from shrinking as people age (longer telomeres is now equated to longer life).

Exercise Equipment Doesn’t Come with Age Limits

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Fitness should be safe and fun, not frustrating. It should open doors, not close them. Believe it or not, some mature adults are discouraged from working out by well-meaning people using old stereotypes. “Put that thing down before you hurt yourself.” 

If you haven’t been subjected to such nonsense, then good for you. You might have been told that some exercises or fitness equipment is off-limits based simply on your age. 

Cody Sipe, a professor and co-founder of the Functional Aging Institute, works to erode ageism. He looks to limit the myths that keep mature adults from living their best lives.

Cody says the focus should be on functional ability – not an individual’s age.

“Depending on each client, we trainers can use all the tools at our disposal – including strength machines, barbells, elliptical trainers, step climbers and more for clients at any age,” Cody says.

As long as you’re physically capable and have proper instruction, mature people can use any of a gym’s equipment that younger people use.

Age is just a number and we encourage you to pursue health and wellness at any point in life!  

“I think of age as an acquisition, not a loss” Diane Von Furstenberg, 72

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Natural Remedies for ADHD: A Treatment Without Medication

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Exercise for ADHD

Exercise helps the ADHD brain function effectively and efficiently. Research shows that physical activity sparks positive changes in the brain that increase attention and improve mood. Exercise is an inexpensive, self-prescribed and accessible supplemental treatment option for adults and children with ADHD.

How exactly does exercise deliver these benefits to the ADHD brain? 

Exercises like walking, running, jumping jacks or pushups lead to your brain releasing important chemicals. These chemicals are known as endorphins, (dopamine, norepinephrine and serotonin). These brain chemicals affect focus and attention which are in short supply in those with ADHD. 

While most of us focus on exercise as a way to trim our waistlines, the better news is that routine physical activity firms up the brain — making it a simple alternative ADHD treatment. “Exercise turns on the attention system, the so-called executive functions — sequencing, working memory, prioritizing, inhibiting and sustaining attention,” says Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain

Walking for 30 minutes, four times a week, will do the trick. Find something that you and your children can enjoy together! 

One of our passions at Vision Fitness and Wellness is supporting children at an early age gain the tools they need to live a happy and healthy life. Learning simple healthy habits at a young age and finding what they love in exercise can make the biggest difference in their lives.