Weekend Warriors Get Some Good News

Weekend Warriors Get Some Good News

When it comes to workout frequency, there are often two sides: people who exercise throughout the week, and people who try to squeeze it on over the weekends.

Sue says she does it all week, “Or I’d get too lazy to do it.”

Susan says you should do whatever feels best for you and, “At the moment, daily dance is bringing me great joy.”

And Tony starts every day with 50 jumping jacks.

How about you? Would you rather exercise every day or two — or make it up in just a couple of days?

Well, there’s good news for the Weekend Warriors out there. According to a new study, they  may gain the same health benefits as people who spread out their exercise.

The key is to get the recommended amount, which is 150 minutes of moderate to vigorous physical activity per week. People are also urged to get in two sessions of strength training per week.

The findings were published in the American Heart Association journal Circulation and presented at the German Cardiac Society’s Heart Days conference in Hamburg.

“The bottom line is that it’s really the total volume of physical activity, rather than the pattern, that matters,” said Dr. Shaan Khurshid, the study’s co-senior author and a cardiac electrophysiologist at Massachusetts General Hospital in Boston. “The important thing is that you get your recommended levels of physical activity. If one to two days a week works for you, you’re still going to get that benefit.”

The analysis came from analyzing physical activity levels and disease prevalence for 90,000 people in the United Kingdom with an average age of 62 years. Researchers tracked hundreds of diseases, including circulatory, digestive, skin, cancers, mental health disorders and more.

The participants were broken up into three categories:

  • Inactive: Participated in less than the recommended 150 minutes per week of moderate to vigorous physical activity.
  • Regularly Active: Participated in 150 minutes or more of moderate to vigorous physical activity per week.
  • Weekend Warriors: Participated in 150 minutes or more of moderate to vigorous physical activity per week, with more than half of their activity occurring within 1–2 days.

People who exercised throughout the week had a lower risk of 205 conditions. Weekend Warriors had a lower risk of 264.

“The strongest associations between physical activity and lower disease risk were found among cardiometabolic conditions, including a more than 20% lower risk for high blood pressure, more than 40% lower risk for diabetes and sleep apnea, and a roughly 50% lower risk for obesity,” the American Heart Association said. “There were no significant differences in disease risk reduction between weekend warriors and weeklong exercisers when they were compared directly.”

This is a great reminder that exercise has countless health benefits. And it should discourage anyone from thinking that fitness requires intense devotion.

You don’t have to live at the gym, or even come workout every day.

Of course… we’d love it if you did!

 

 

Exercise Keeps Your Brain Strong, Too

Did you know physical exercise protects not only your body – but your brain, too?

It’s true! Here’s how:

  • Exercise increases blood flow to the brain, so it gets oxygen and nutrients needed for proper function – like memory, focus, and processing.
  • It stimulates the release of dopamine and serotonin, which are needed to regulate mood and lower stress – reducing the risk of depression and anxiety.
  • It helps grow and support new brain cells and neural connections. Research is showing that it can prevent cognitive decline and even lower the chances of developing Alzheimer’s disease.

Most people are more familiar with the physical benefits of regular physical activity. It helps  keep us at a healthy weight; manages blood pressure; prevents diabetes; and keeps us strong to function throughout our lifetimes, among many others.

The brain-body connection is real, multifaceted and powerful.

What else is good for brain health?

  • Eating right, avoiding over-processed junk food
  • Managing stress through meditation, breathing exercises, etc.
  • Interacting with family, friends, and others
  • Regularly stimulating your brain in new ways, especially combined with movement

Workout with us for body and brain strength – plus fun and friendship to keep your mood and social skills up, too.

It all adds up, and the role of fitness can’t be underestimated in maintaining mental health.

If you’re not already in gear, come see us today and let’s get you going!

 

Curious about Projecting Longevity? Try This

People used to say you could learn about someone’s character by the firmness of a handshake.

Now, research tells us that grip strength can also be an indicator of how long you might live.

And it’s not the only everyday way to get a glimpse into longevity. Studies also say we can learn about our future health by measuring:

  • Pushups
  • Standing up from sitting on the floor
  • Walking speed

It’s fun to test yourself and think about it like this. It’s also a great reminder of how absolutely crucial it is to have strength, endurance, and agility to maintain quality of life and independence.

First, Grip Strength

Grip strength is a “reliable measurement of overall health,” says WebMD, “even as an indicator of the potential health of you heart and blood vessels.”

It can tell doctors about muscular endurance, power and bone health, and about all-cause mortality and cardiovascular mortality. “As surprising as it may be, research shows a link between grip strength and how well and long you may live.”

Weak hands can mean weakness throughout the body, which indicates poor cardiovascular health – which are all major reasons why you should be exercising regularly.

A separate review of studies showed that for people over 60, grip strength can predict “decline in cognition, mobility, functional status and mortality.”

How Many Push-ups Can You Do?

The answer could be helpful to keeping your heart healthy, according to a study by Harvard and other institutions published by the American Medical Association.

Cardiovascular disease remains the No. 1 killer worldwide. Contributing factors include diet, smoking, drink – and exercise. But predicting an individual’s likelihood to develop heart disease has been problematic. This survey seems to say that a quick test can act as a simple, no-cost and generally effective crystal ball.

The researchers studied the health of hundreds of men over several years. They didn’t set out to examine push-ups. But the data revealed that men who could complete 11 or more went on to have lower risk of heart attack and other cardiovascular problems later in life.

Men who could do 40 push-ups were 96 percent less likely to develop problems than those who couldn’t manage more than 10.

Other Measures, Too

Now, before we put too much weight behind any single study or specific point, it’s worth noting other predictors of longevity – especially now, when the topic is so hot. Everyone wants to not only live longer, but also better.

Another study found predictive value in measuring how easily someone over 50 can stand from a seated position on the floor.

And researchers have used walking speed as another way to analyze how long an older person might live.

These all come together to make an undeniable case: If you’re physically capable of performing common tasks as you age, then you’re likely to enjoy a longer, better life.

You can’t argue with that! So, come see us today and let’s get moving in the right direction.

 

Type 2 Diabetes Linked to Ultra-processed Foods

You already know that a diet heavy in ultra-processed food is bad for you.

Now, here’s one more reason to avoid these junk foods — like packaged desserts, snacks, meats and more that often come jacked up with sugar, preservatives, corn syrup and chemical additives.

They are linked to an increased risk of developing type 2 diabetes.

Scientists report a 17% higher risk of developing the disease for every 10% increase in the amount of someone’s diet made up of ultra-processed foods. That’s from a study published in September in The Lancet Regional Health – Europe.

Eating fewer such foods lowers the risk, too, they reported.

These products often have long lists of ingredients that are impossible to pronounce. They sometimes have colorful branding, with claims of being healthy or nutritious, like “low in fat.”

They tend to be high in calories, too, which could lead to greater body fat, which increases the risk of type 2 diabetes.

You can lower your risk by avoiding too many sugary drinks, processed animal-based foods, and savory snacks like potato chips.

A previous study in JAMA Neurology linked too much junk food to declining brain health.

It’s probably too much to ask most of us to completely avoid ultra-processed food these days. But let’s try to cut back and eat mindfully, favoring a diet rich in whole, natural foods as much as possible.

Staying Fit On The Road

People are living longer than ever before. They’re also working longer, too, with many maintaining jobs after 50 that keep them traveling on a regular basis.

That can make fitness extra-challenging for active adults still enjoying their demanding careers. Steady business travel can mean long days; restless nights; little incentive to exercise; and eating heavy meals in restaurants or lousy ones at conferences. In short, it can be a quick route to weight gain and other unhealthy outcomes.

Tim Johnson learned that first-hand in his 40s, when his sales job started taking him away for three days a week and he quickly packed on 40 pounds.

“The clients want to go to the best restaurants, and you don’t want to be ‘the salad guy,’” explains Tim, who flies for business three days a week, almost every week of the year. “You have to be focused and know when to say no. People ask me how I stay so slim at my age and traveling so much. You just have to be committed to it.”

You also have to learn which hotels have good gyms. Some advertise “exercise facilities” that end up being a closet with an old treadmill. But many business hotels know that corporate travelers demand a place to work out while they’re away from home, and you can find those gyms pretty easily, Tim has learned.

When you’re stuck somewhere without much to offer, ask the front desk if the hotel has an agreement with a local gym, or just if there’s one nearby.

Weather permitting, inquire about a local walking trail, even in an urban environment. It’s a great way to get your steps but also to explore the city.

Tim has picked up tons of tips over the years. He’s 55 now and stays at a trim 185 pounds on his 6’1” frame. The physical vitality of exercise is key to his success as a happy road warrior. He advises:

  • Use a trainer, at least when you’re starting, and ask for workouts to take with you and perform alone.
  • Watch YouTube videos with dumbbell workouts, since barbells are rare in hotel gyms.
  • Schedule the day and time of your exercise while traveling so it doesn’t get away from you.
  • Keep workouts short and focused. You can get in the epic, full-body sessions at home.
  • Pack water and healthy snacks in your carry-on bag.
  • Avoid the hotel bar, but find a healthy way to relax.
  • Avoid hotel chains, so that each city feels special. Book with a website that will let you accumulate points across brands.
  • Explore each location’s museums, sporting venues, and other landmarks. It’s good for your mood and energy levels.

Tim speaks onstage frequently, and in his business, appearances are important. Working people over 50 know the subtle ways ageism can come into play.

“It’s important that I don’t look like an old man,” he says. “I need to be energetic, motivated, motivational, and excited about my projects.”

What about you?

Are you still a frequent business traveler?

Do you need some help keeping a healthy lifestyle while away?

We’re here to help. Come see us today.

 

Just Walking’ Is ‘Just’ the First Step

 

We’re often asked if just walking isn’t “good enough” for people over 50.

The short answer is: Nope. Sorry, but it’s not.

Walking IS a great first step – pun intended. So, if you’re thinking of starting an exercise program, then yes – get up and go for a walk. Or, if you’ve already been walking more than normal, then now is the time to take that next step.

Strength training, for instance, can’t be ignored later in life.

First, here’s what’s so great about walking. It’s easy for most people, and you can do it anywhere, anytime, with no special equipment other than a good pair of shoes. You can even burn around 300 calories an hour – more if you increase the speed or add some hills to tax your glutes, hamstrings and calves a bit more, and that’s always a good thing.

A consistent routine can lead to weight loss, up to 15 pounds a year for someone who is just starting out. So that’s a nice start, but realize that for continued weight loss, like any other routine, you’ll have to increase the intensity or duration.

That might mean incorporating some intervals – jogging for 1 minute of every 5 or 10 minutes of walking, for example. Gradually increase the time you’re jogging. You might even add some light hand weights for a greater challenge.

Walk at a brisk pace, so that a prolonged conversation is a challenge. That’s the pace needed to lead to improvements in blood pressure, cholesterol, etc.

Walk right into see us so we can show you the next steps on your fitness journey to strength, stamina, agility – and living the life you want.

 

Success Story: She Found the Sweetest Motivation

Renee Rose knows precisely why and when she decided to start exercising regularly.

And telling the story brings a tear to her eye.

Last Thanksgiving her family rented a bounce house for the grandkids. Renee had looked forward to playing in it with the little ones, but she quickly lost her breath and had to leave.

“I was really upset,” recalls Renee, a nurse who’s now 59 and had gained weight over the last year or two. “I couldn’t do the things that I wanted to do. It was at that moment I decided I’ve got to change.”

She started working out after the holidays and hasn’t looked back.

“The best thing I ever did was walk through those doors,” says Renee, a veteran nurse.

Previously, everyday chores had been growing more difficult. She got winded walking up the stairs. Most importantly, she couldn’t play with her grandkids on the floor like she longed to do.

She’s working out three times a week in small group personal training.

And in just a few months, Renee’s doctor has taken her off one medication and hopes to drop another soon. Her stamina is up. Her clothes are too big.

She’s even doing burpees and squats.

 

Big Plans for a Big Birthday

And for her 60th birthday, Renee is planning “something physical” like rock climbing, ziplining, or white-water rafting.

It could be a celebration to match the family’s Fourth of July. They rented a tall water slide for the kids, and Renee put memories of the bounce house behind her. She went up and down the slide with her granddaughter tirelessly, over and over.

“She came up to me with her little arms up and said, ‘Again, Nana.’ It was the best. I want to cry just talking about it.

“It was so much fun and made me feel good having that time with her. You want to be there for them. You don’t want to be the Nana in the rocking chair. Not at 60.”

 

A Powerful Motivation for Many

What type of grandparent do you want to be?

The strong and healthy kind that plays with the grandkids — or the frail, retreating kind that sits and watches, instead?

Studies show that being an active, involved grandparent is one of the most common and powerful motivations for millions of people to exercise regularly.

  • Today’s grandparents want to share experiences with the grandkids, not just buy them things.
  • Almost 70% live within 50 miles.
  • And polls show that grandparenting stands out as one of the most positive aspects of later life.

Strength makes all the difference as we age. Humans lose muscle as we age unless we practice resistance training to maintain muscle. Without it, we get to the point where we simply can’t do much of anything.

 

We love Renee’s example!

 

What will be your motivation to change your life? Call today and start learning how we can help you.

 

Healthy Aging Month Chips Away at Stereotypes

In the 32 years since September was designated Healthy Aging Month, organizers say negative stereotypes about getting older are diminishing.

“Of course, there are still stereotypes about older adults,” said Carolyn Worthington, president of Healthy Aging, the multimedia platform promoting the month. “Perhaps the baby boomers embracing aging like no other generation started turning the tide. It is not unusual to see people in their 80s and 90s doing spectacular things today.”

We regularly feature news and information about older adults and fitness. Some of them perform amazing athletic feats. More are just devoted to living healthier, happier lives for as long as possible, and they know that regular exercise is a key part of that.

What else can you do to support healthy aging? Organizers suggest:

  • Moving more and sitting less
  • Aiming for 150 minutes a week of moderate intensity activity and two sessions of strength training each week
  • Cutting back on salt, which is linked to high blood pressure, stroke and heart attack
  • Volunteering
  • Maintaining an active social life
  • Pursuing something you love
  • Owning a pet
  • Manage stress with these tips from Mental Health America

If you’ve been waiting for a sign that you need to step up your healthy habits, here it is! Come see us today, and let’s get you moving – the key to healthy aging in every month.

Why Exercise Boosts Your Creativity

Exercise boosts creative thinking of all kinds.

Want proof?

  • Michael, a corporate attorney, solves his complicated work problems while swimming.
  • Todd, who manages PR for a large communications firm, likes to have one-on-one meetings with his direct reports at the company gym.
  • And Lyndsey, a photographer, cleared her head to open her own business while lifting weights and sparring in the gym.

There’s also a growing body of scientific studies that make the connection between exercise and creative thinking. Walking is a good starting point, as great thinkers like Aristotle, Nietzsche and Thoreau observed. But strength training and balance work are essential, particularly after 50.

‘Walking Opens Up the Free Flow of Ideas’

For example, in one study experts found participants who walked more saw an 81 percent rise in creative thinking on a key scale to measure divergent and convergent thinking, the two main components of creative thinking. One refers to our ability to think of multiple solutions to a problem, the other to thinking of just one.

“Moreover, when seated after walking, participants exhibited a residual creative boost,” wrote Marily Oppezzo and Daniel Schwartz of Stanford. The benefits come whether you’re walking indoors or outside, they said. “Walking opens up the free flow of ideas, and it is a simple and robust solution to the goals of increasing creativity and increasing physical activity.”

Beyond walking, our brains get juiced by bicycling, yoga, weightlifting – whatever exercise we choose. And people who are in good shape get even more benefits, research shows.

“Those who exercise regularly are better at creative thinking… Regular exercisers fared better on creativity tests than did non-exercisers,” wrote cognitive psychologist Lorenza Colzato.

Exercise increases the size of the hippocampus, which plays a major role in learning, and improves memory.

Healthy Habits Are Good for Everyone

“Creativity” doesn’t apply just to artists or other “creative” types. It refers to thinking freely – “outside the box,” as the saying goes – to find solutions to problems.

When we were younger, maybe it was easier to pull an all-nighter, or dredge up creative bursts by sheer will when forced under a deadline.

But that only works for so long. And as we age, we need more reliable ways to keep our creativity flowing. That means more than just exercise. We need to eat right and get plenty of rest, and replenish our mind and spirit with friends, family, art, community and spiritual pursuits.

Creativity is key to success in any kind of endeavor. And exercise can help you — any kind of it.

Try it out. Next time you’re turning over something in your mind, go for a walk and see if your mind doesn’t start generating some new ideas.

Starting with a walk is fine. But come let us show you the power of more kinds of movement for people over 50. Some people find yoga unleashes their subconscious problem-solving abilities. For others, lifting heavy weight gets the mental juices flowing.

Free your body, and the rest will follow.

 

 

 

 

Questions? We’ve Got Answers!

Keep Smiling and Stay Strong

Need a reason to smile? Here’s one.

Everybody wants a miracle cure for everything that ails them. And no less than the New York Times proclaimed in a headline, “Closest Thing to a Wonder Drug? Try Exercise.”

We agree!

“Of all the things we as physicians can recommend for health, few provide as much benefit as physical activity,” as Dr. Aaron Carroll of the Indiana University School of Medicine wrote in the nation’s paper of record.

And this view is widely upheld by others in medicine, geriatrics and fitness.

Making the Smartest Investment

It’s like investing in your future, but with your health rather than money (although healthy habits do save you money, too).
Fitness can help you prevent illness and manage symptoms of a range of ailments. Being fit also helps people recover better after common surgeries or illnesses. Regular gym workouts:

  • Add years to life
  • Support heart health
  • Strengthen bones
  • Improve balance and blood pressure
  • Lower body fat
  • Prevent falls
  • Improve sleep
  • Treat cancer, Parkinson’s, Type 2 diabetes and more

The U.S. government suggests people get at least 150 minutes every week of moderate intensity exercise.

A Harvard study says that just 15 minutes of physical activity a day can add three years to your life.

And the Journal of the American Medical Association said that not exercising puts individuals at greater risk than smoking and diabetes.

Research proves that exercise is good for our health at any age. Experts say it also helps prevent cancer and lower its risk of recurring. And regular exercise benefits cancer survivors the same way it helps the general population – by reducing obesity and blood pressure, lowering risk of heart attack, stroke, and diabetes, and more.

2 Recent Studies at to the Evidence

Being inactive throughout life contributes to the likelihood of falls, at least in women, according to a study published in the British Journal of Sports Medicine.

The study involved more than 11,700 participants, with an average age of 54. Those who had not been very physically active over the years were 40 percent more likely to fall in their 70s. There was a greater risk for women who had been physically active around age 49 but then stopped from around age 55.

So, the researchers determined that exercise must be ongoing to protect from falls.

Reporting on a separate study touting resistance training, CNN wrote, “Retirement should be filled with time with loved ones, relaxation and — according to new research — heavy lifting.”

Participants who practiced resistance training with heavy loads had the best long-lasting benefit in leg strength, the researchers wrote in the journal BMJ Open Sport & Exercise Medicine. Their length strength was just as good even four years later.

Resistance training includes weightlifting and body-weight exercises – anything that uses your muscles to work against a force. It’s essential for older adults to preserve muscle mass and bone density and to lower the risk of falls, among other benefits.

Let us show you how exercise at any age will provide powerful returns throughout life. We are here to help!

From Relaxing to Exercising, How’s Your Self-Care?

Self-care is important throughout life, and especially after age 50 or so.

From having a “happy place” like a lake cabin (above) to … exercising regularly and eating right, it’s vital to love yourself every day through taking positive steps to enjoy life, stay in good health, and thrive at any age.

Take a look at this checklist to see how you’re doing and where you might “level up” a bit.

Let’s Get Physical
Of course, we’re going to recommend you move your body purposefully every day and exercise at least a few times a week. Even if you don’t want to join a gym or studio like ours, you still need to keep up your strength, endurance, and agility.

Don’t forget about walking, swimming, yoga, and dancing – even if it’s just around the house!

Nourish Your Body
Five servings of fruits and vegetables… plenty of lean protein… whole grains like oats and brown rice… And water! Lots and lots of water.

Avoid ultra-processed products for whole foods. But say away from a fad diet or anything too restrictive.

Pamper Yourself
This isn’t just a luxury; it’s a vital part of self-care. So, schedule spa days for massage to relieve stress, reduce pain and improve circulation; indulge in a facial, bubble baths, or saunas. Get your hair and nails taken care of regularly.

Stay Mindful and Social
Keeping your mind active and your spirits high is just as important as physical health. Maintaining a positive attitude about aging can add 7.5 years to your life, according to Yale research.

So, meditate and practice mindfulness. Maintain social connections and start new here, at a house of worship, or volunteering. Learn something new on a regular basis, even if it’s just reading books.

Keep Up with Health Check-ups
Regular health check-ups can catch potential issues early and keep you on track:

  • Annual Exams: Make sure to get your physicals, including screenings for blood pressure, cholesterol, and diabetes.
  • Eye and Ear Health: Essential as you age.
  • Dental Care: Same!

Prioritize Rest and Recovery
Getting enough rest is crucial for your overall health, so aim for 7 to 8 hours of sleep each night and create a routine to help you wind down.

If you have a lakeside cabin or some other “special place,” then enjoy it wholeheartedly. But if you don’t, find a nook to be alone with your thoughts, journal, and a cup of tea. We all need quiet time alone.

Self-Care Is Up to You
We believe in fitness and we believe in practicing self-care more broadly, as well.

But it’s up to you to take care of yourself – to believe you deserve the best life possible, and to be willing to taking the necessary steps.

We’re here to help in any way possible. So, come see us today, and let’s get you going!

Success Story: ‘This Is Not OK’

Tom Bass knew his wedding day would mark a new beginning.

But he wasn’t expecting it to become the turning point in his health and fitness.

“I was shocked when we got the photos back a few weeks later,” recalls Tom, 59, a retired chef. “I had no idea I had gotten so big. I said, ‘This is not OK.’”

Many people over 50 describe a moment when they decide to exercise and eat right. For some, it’s a medical diagnosis. Others want to play with grandkids or fit into clothes.

For Tom, it was the 1-2 punch of the photos and the pandemic lockdown. He slimmed down and has kept the weight off for three years, a healthy 170 on his 6-foot, 3-inch frame.

“I was lazy,” he says now. “I would rather sit and watch TV. I thought I had other things to do, and I didn’t pay attention to what I was eating.”

His legs and arms were skinny but his belly, neck and face had become outsized.

‘A Better Way to Live’

That became painfully apparent in the photos from the Hawaii wedding in March 2020. He and his husband, Howard, had both grown obese, providing a “striking contrast” to friends in the pictures.

During the pandemic, Tom was housebound because of a congenital heart defect that had previously led doctors to advise him against lifting weights. Staying inside for weeks at a time, he grew increasingly lethargic.

“I didn’t feel good,” Tom says. “I knew there had to be a better way to live.”

In December 2020, Tom joined a weight-control service that gives a psychological focus and a new understanding of food. He began eating mindfully rather than haphazardly.

Daily walks followed. So did weekly Pilates and weightlifting.

His doctor coached him on appropriate resistance and repetitions. As a boy and young man, he had wanted to lift weights but was advised against it because of his heart condition, which led to his using a pacemaker.

Strong at Last

Now, he says it’s exhilarating, and so are the results. For the first time, he has defined arms, a flat belly, and strong legs.

Howard, who still works full time, hasn’t joined a gym, but also lost 70 pounds through better eating habits, walking the dog, and working in the yard.

People are often shocked to see Tom and praise his hard work, but he says it’s just as hard being overweight and sedentary. “You have to eat more, and spend more on money… You might as well work hard and gain the health benefits of being at the right weight.

“I started because of the photos and the way I felt. But then the motivation became the fact that I felt better. And I wanted more of that.”

Summer Living: Healthy Tips for the Season

Everybody loves summer, right?

The sunshine and warm weather can lift our spirits and get us engaging in healthy living. Jogging, gardening, hiking, outdoor swimming… the options are endless with the longer days.

Summer is also a good time to remind ourselves about some healthy lifestyle choices. So, let’s review how to make the most of the season.

Hydrate yourself
That’s right – warmer weather means we need to be even more vigilant about drinking plenty of water. Among the many benefits: It keeps us cooler.

Getting the right amount of water each day also helps increase our metabolism, which helps us lose weight and keep it off. Plus, drinking a glass before a meal helps us feel full faster, so we’re less likely to overeat.

Water is also good for digestion, healthy skin – and just about everything related to a healthy body.

Add cucumber slices or fruit to a pitcher to give a refreshing, light flavor.

Drink water even when you’re not thirsty. A good rule of thumb is to drink between a half-ounce and 1 ounce of water for every pound of body weight, according to WebMD.com.

Avoid the heat
Enjoy your outdoor activities before the highest heat of the day.

If you like to garden, for instance, get your digging done around breakfast time rather than in the afternoon.

An evening walk or jog can be much more pleasurable than taking one in the hot middle of the day.

Wear sunscreen and hats
Too much exposure ages the skin and can lead to skin cancers. Consumer Reports says 61 percent of people over 60 don’t use sunscreen. And skin cancers are up among Baby Boomers.

So, get something with an SPF between 30 and 50. Look for UVA and UVB protection. Reapply frequently, and don’t be stingy.

The US Centers for Disease Control and Prevention recommends sunscreen and hats – along with staying in the shade, wearing clothing to the ankles, and wearing a long-sleeved shirt.

For a natural, do-it-yourself sunburn treatment, consider essential oils: peppermint, chamomile, tea tree and lavender; or oatmeal baths. Men’s Health recommends a spray made from 1ounce pure aloe, 1 ounce coconut oil, 2 ounces of witch hazel, 5 drops of peppermint oil and 5 drops of lavender oil.

Win the Mosquito Wars
Be sure to empty flowerpots, buckets, and other water containers to prevent mosquitoes from breeding. Use outdoor repellents around the yard. Use yellow-hued outdoor lightbulbs, since they attract fewer pests.

To keep the bugs off your body, the CDC recommends mosquito repellent with 5 percent to 50 percent DEET. Others swear by Off! Deep Woods Insect Repellent Avon Skin So Soft, Repel Tick Defense and other easily found items.

Enjoy fresh fruits and vegetables, avoid too much alcohol, and get plenty of rest.

We’re here to keep you moving – and it’s always safe and plenty cool in here with us! Come on down.