It’s a Great Time to Think About Wellness & Balance

It’s a Great Time to Think About Wellness & Balance

Throughout your life, you’ve probably had period where you felt like everything was in balance. You were healthy. Your relationships were strong. Your career was going well…

And, if you’re like most people, you’ve also had those moments when you felt unbalanced – like something wasn’t right, and it was dragging you down in other aspects of life.

It’s true throughout life that if we have our health, we have our greatest wealth. And, more than ever as we mature, fitness plays an even greater role in our overall wellness or wellbeing – how we feel across the board.

Over the holidays, it’s a good time to review your balance (or wellness/wellbeing) and how to protect it.

What Is Wellness?

The National Institutes of Health (NIH) writes “People often think about wellness in terms of physical health — nutrition, exercise, weight management, etc., but it is so much more. Wellness is a holistic integration of physical, mental, and spiritual well-being, fueling the body, engaging the mind, and nurturing the spirit.”

The University of California says: “Wellness is an active process of becoming aware of and making choices toward a healthy and fulfilling life. Wellness is more than being free from illness, it is a dynamic process of change and growth.”

Most experts list six to eight categories of wellbeing. Here’s the breakdown provided by the

International Council on Active Aging:

  • Physical – Exercise and nutrition are essential to maintaining independence and health. And being strong helps us with LITERAL balance to prevent falls!
  • Emotional – “coping with challenges and behaving in trustworthy and respectful ways.”
  • Intellectual/Cognitive – “engaging in creative pursuits and intellectually stimulating activities.”
  • Professional/Vocational – using your “skills while providing personal satisfaction.”
  • Social – “interactions with family, friends, neighbors and chosen peer groups.”
  • Spiritual – “living with a meaning and purpose in life, guided by personal values.”
  • Environmental – promoting a healthy environment; understanding how different environments affect you.

Some Simple Tips

  1. Move More / Sit Less. Everything you do adds up.
  2. Volunteer online or over the phone. Call local charitable organizations, community centers, and your religious leaders.
  3. Express yourself. Write in a journal, paint, play music or sing. Talk about your feelings with family, friends, a therapist or a spiritual leader.
  4. Limit time watching the news or looking at social media.
  5. Meditate or pray each day. Schedule the time and treat it like an important appointment.
  6. Read books. Talk about them in an online book club or with family and friends.
  7. Research for your next trip, or plan something to look forward to.
  8. Try to be thankful, tolerant and patient with yourself and others.

Making positive changes and reinforcing good habits are super-important, says the NIH (and our experience). Things like scheduling, accountability, convenience, and HAVING FUN will help.

Being part of a gym or fitness community is an invaluable way to build the balance you need. We’re here for you now and in the future.

How to Keep Moving Over the Holidays

If you think there’s no point in even trying to exercise over the holidays, tweak your thinking just a bit.

Focus on getting in at least a little intentional movement every day, even when you can’t actually exercise.

In your efforts to be consistent, this is one of those “a little is better than nothing” instances. If you think about how you can move more, even in little doses, it all adds up before you realize it. So, don’t just shrug and sit there for yet another college football game!

If you’re with family, look for ways to incorporate them into your activity, too, so it becomes a social or bonding moment. Snowball fight with the kids? Flag football in the park? Heck, yeah!

Here are 10 easy ways to move it (so you don’t lose it) during the holidays or at any time.

  1. Stretch for a few minutes each morning.
  2. Walk to the mailbox every day.
  3. Park at the far end of lots so you’ll have to walk farther to the building entrance.
  4. Take the stairs instead of elevators or escalators.
  5. Invite someone on a walk to catch up, rather than meeting for lunch or coffee.
  6. Stand up when making phone calls or checking emails.
  7. Set a timer to get up and move around every 30 minutes.
  8. Dance during every commercial break when you’re watching TV.
  9. Wear a fitness tracker and set a goal for steps, calories or minutes spent in motion
  10. Walk to run errands or shop whenever possible.

What else can you think of?

Incorporate moves like this into your daily lifestyle – plus regular visits to exercise with us – and you’ll be on your way to a fitter, healthier and happier you before the new year starts.

 

 

Mobility Keeps This Champ Moving!

Juaquita Gray is a 59-year-old champion athlete who can’t even imagine slowing down.

“I think, ‘I cannot get slower and jump less far if I maintain my body,’” says Juanita, an Air Force veteran, Defense Department contractor, and leading masters track competitor.

Part of her secret comes from strength training and dynamic mobility exercises. And even if you never want to compete in track and field, you need to focus on strength and mobility, too – just to enjoy your health, quality of life, and activities of your choice.

Dynamic mobility exercises are designed to increase the range of motion of a joint, but Juaquita puts them to work mentally, too.

“It conditions the body and the mind,” she says, boosting her determination and success.

First, the dynamic mobility exercises give her the flexibility in joints and muscles to run the 50, 100, 200 meters and do the long jump and triple jump. She is No. 2 in the U.S. in the triple jump for women 55-59, fourth in the 50, and sixth in the 100, according to mastersrankings.com.

Three days a week, Juaquita performs walking lunges, jumping jacks, squats, leg swings, arm swings, side lunges, and many others.

She lives on the third floor of her building and avoids the elevator. She works on the eighth floor of another building and chooses stairs.

“These dynamic moves also enhance the connection between the brain and muscle functioning,” Juaquita said. “I believe it has a positive effect on my fast twitch muscles,” which help with sudden bursts of energy involved in activities like sprinting and jumping.

Mobility and Active Adults

Mobility goes beyond flexibility, and it’s important to all of us as we age.

“Flexibility is what someone can do to you – it’s passive,” trainer Ryan Carver says. “Like when a physical therapist bends your leg into a certain position. But mobility is in another camp. Mobility is doing the work.”

And it’s key for everyday tasks like putting on a coat or getting out of bed without stiffness.

Mobility exercises usually involve bodyweight and other strength training moves, like squats and deadlifts. They give us long-lasting ability to move joints properly and avoid pain, more than mere stretching, which can bring temporary relief.

Moving with stability and control (another phrase for “mobility”) can become more challenging as we age. With poor mobility, we can lose the ability to do things we enjoy; have a higher risk of falling; and can experience social isolation.

By working out to increase our mobility, we help avoid injury; protect and support joints; and maintain a fuller range of motion.

“I’ve never really been a big competitor,” Juaquita says. “I just go out there and do it. Of course, I want to win, that’s wonderful, but I don’t mind if other people win. The opportunity to race, especially at this age, is great because not a whole lot of people are out there at our age doing this.”

 

In the Headlines: Obesity at 75% of US Adults

Did you see the recent news reports about a study that found almost 75 percent of American adults are overweight or obese? The study was published in The Lancet and then reported in The New York Times, CNN and other broad outlets.

That figure is up from about 50 percent in 1990, the study reported.

Experts says the hike is because we eat so many ultra-processed foods, don’t get enough fresh produce, and are too sedentary these days.

“The study’s authors documented increases in the rates of overweight and obesity across ages,” The Times wrote. The study “shows how more people are becoming overweight or obese at younger ages than in the past. Both conditions can raise the risk of diabetes, high blood pressure and heart disease, and shorten life expectancy.”

The study defined “overweight” adults as those with a body mass index of 25 or higher and “obese” at over 30. BMI is an imperfect measure of whether an individual has too much body fat. But “from a scientific perspective, experts said, BMI is correlated with other measures of body fat and is a practical tool for studying it at a population level,” The Times wrote.

Let’s not quibble. We clearly have an obesity problem in this country.

Can you commit to living at a healthy weight and helping loved ones do the same? Eating right and exercising regularly remain the keys to success. We are here to help, so call or come visit today.

Gifts That Inspire Healthy Living!

Ideas for Your Gift List

A thoughtful gift can send a powerful message of support about fitness to anyone you love, regardless of where they are on their journeys, newbies and veterans alike.

Use this list to start brainstorming ideas that will give them a pat on the back or maybe even expose them to something new to try.

If Santa can get in shape, then anyone can!

  1. Protein Snacks. We need more protein as we age, and that can be especially challenging for people on Wegovy, Ozempic or similar weight-loss drugs. Help make this easy with healthy protein snacks, like box on Amazon or protein shakes/mixes that fit their dietary preferences, from milk-based to vegan.
  2. Apple Watch Ultra 2. This one sports a black titanium case and has all the latest connectivity, health, and safety features, plus the most accurate GPS in a sports watch. Plus, admit it: This just looks awesome.
  3. Athleisure Wear. A lot has changed since the days of grey sweats and old T-shirts. Help your loved one “level up” their fashion game with sleek, moisture-wicking tights, tops, socks and delicates from Lululemon on the higher end and Target on the lower.
  4. Pickleball Set. The game that keeps on growing … and shows no sign of slowing down in popularity. This set from Nettie comes with four paddles, four balls, four sweatbands, and free shipping.
  5. Mix It Up with Socks. Seriously, even plain socks are great gifts because you need more when you’re working out regularly. Plus, the variety is wide, from no-skid bottoms to charity-based Bombas to novelty socks with funny sayings like, “Do you even lift, Bro?”
  6. The Workout Dress. This might be what Audrey Hepburn would’ve worn to a Jane Fonda workout class: a little black dress that’s sporty, flattering, and functional for all kinds of exercise.
  7. Blue Light Glasses. This is a low-cost item with plenty of fashion options. Take a look here. The idea is to give our eyes a break from the hours we spend reading on electronic screens. It can also improve sleep.
  8. Bala Bangles. Ankle and wrist straps add a little weight to any activity, and this brand has caught on with its fashionable approach. $55.
  9. Personal Power Plate. No gift list would be complete without at least one high-ticket item. This one lets you sample high-vibration technology that supposedly improves your workout. It’s 25 percent off now in a pre-Black Friday promotion. $1,421.25.
  10. Lessons, classes or private training sessions. Give a new experience or expert coaching. Talk to us about options here or locally that would be fun.

Of course, the best gift is your time and attention. So, go on a walk or bike ride with people you love, or whatever activity appeals to you. Come see us to see how to make next year the fittest and best yet. Happy Holidays!

If You Enjoy Sports, You Need to Be in Shape

A record 11,978 athletes from around the world just wrapped up the Huntsman World Senior Games in Utah. The event has been held since 1987 for athletes 50 and over in everything from track and field to bowling, from basketball to disc golf, and from softball to triathlon.

Those 12,000 people represent the growing enthusiasm behind “older” people enjoying sports.

They’re not letting age keep them from doing what they love.

And many of them know that training at a gym is the best way to build the strength, stamina and agility they need to excel.

How about you? Did you used to enjoy playing a sport or two? Are you hoping to take one up soon?

The truth is, regular exercise at a gym or studio can keep you ready for anything – even if you don’t care about playing sports.

“Be fit – or suffer the consequences,” says the US Tennis Association to anyone who wants to keep playing past middle age.

And it’s not just tennis! Many sports like golf, pickleball, and even running require endurance, flexibility, and power in the legs, butt, and arms. And a solid core will get you farther along in everything.

 

‘My Secret to Getting Older’

As the Baby Boom generation maintains activities, we’re seeing increases in all kinds of activities.

  • The number of golfers over 65 rose to 4.2 million in 2018, up 17 percent from the previous year, according to the National Golf Foundation.
  • Baby boomers make up about 20 percent of US skiers.
  • More than 15,000 athletes over 50 competed in track and field, softball, pickleball, swimming and more at the National Senior Games in 2019, another omnibus mega-event.

The oldest competitor at this year’s Utah games was Eva Sorensen, 101, of Alexandria, Virginia. She’s a top bowler and shuffleboard player, and she’s been participating in the event for 15 years.

“That’s my secret to getting older,” she told a TV station. “I’m not going to quit. I’m going to make 110 at least.”

The Huntsman Games also boost health of participants with screenings for cancer, glaucoma, diabetes, high blood pressure and more.

 

Even Runners Need Muscle

Resistance training has been gaining traction among even elite runners partly because humans lose muscle mass starting in midlife.

“My runners that are around 60 might only run three to four days a week and spend the rest of their training time in the gym,” Masters running coach and former Olympian John Henwood told Outside magazine.

Nordic walking is basically just walking with ski poles in your hands, which makes it a good upper-body workout. It’s low impact and easy on the joints.

And pickleball is taking over the world. It’s like a cross between tennis and ping pong, and it’s particularly popular among people over 50.

Sports are fun, social, and good exercise. And working out right helps you enjoy them even more!

Come see us now so you can keep enjoying what you enjoy – whether it’s sports, gardening, dancing, or just living!

 

Try These Adult Halloween Treats

Who says we can’t have grownup fun enjoying Halloween treats?

IN MODERATION, that is!

Sure, you can enjoy a bit of candy now and then. Allow yourself a small piece or two, enjoy it slowly and mindfully, then have a glass of water and move on with your day.

But better yet are adult treats that you can enjoy more heartily – and without fear of overindulging in sugar-packed junk food.

Sample these candy alternatives during this super-sweet season.

  1. Try dark chocolate squares, 70% or higher. They’re rich in antioxidants and lower in sugar than milk chocolate. Break off one or two small squares to get that chocolate fix without overdoing it.
  2. Apple slices with peanut butter (no sugar added). The apple offers fiber, the peanut butter has healthy fats, and if you measure a serving (usually 2 tbsp), you’re fine.
  3. Homemade energy bites. These are fun to make with kids – oats, nut butter, a little honey, and all the benefits of fiber, protein and a little sweetness.
  4. Homemade popcorn is a whole grain that’s high in fiber and low in calories when air popped. Measure out a serving and stick to it.
  5. Mixed nuts. You could even get a mix with dried fruit or a little chocolate. Check the macros on the nutrition label to make the right choice for you.

Like all holidays, Halloween is supposed to be fun. With a little planning and thoughtfulness, you can enjoy it as much as ever.

And don’t forget to move every day, too!

Success Story: A Setback Didn’t Stop Him

Here’s a story about one positive step leading to another… and then another…

When Jerry Murck took up exercise two years ago, he focused one on activity, rowing, because he loved it and enjoyed doing it almost every day.

He lost about 100 pounds over 18 months and felt better than he ever had.

Then he fell and injured his tailbone, making his rowing workouts impossible.

Jerry, 65, didn’t hesitate to find other things he could do while injured: yoga, high intensity interval training, and others he’s sampling via ClassPass. (That’s Jerry above, before and after.)

“I’ve done something every day since my injury – 12 days,” he says proudly. “It’s been fun to have free license to figure out what else I could do. Who knew I could do yoga?”

Jerry says the injury encouraged him to try new things. But, truly, many people in his position might have used that injury as an excuse to give up new healthy habits.

Not Jerry.

“I’m doing my best,” he says. “I’m doing it for me, not for anybody else.”

 

2 Key Lessons Already

Jerry’s story illustrates two key points for anyone over 50 or so who’s getting into shape for the first time.

First, find something you like. For Jerry, that was rowing at a studio that teaches group sessions resembling a spin class on rowers.

Second, when life throws you a curve, don’t quit. Instead, make a new plan and carry on.

By the time of his injury, Jerry says, exercise had become fully integrated into his life – “like brushing my teeth every day.”

His rowing time did more than help him lose so much weight. He’s able to get down on the floor and back up again, to “actually kneel on my new knee” and to begin focusing on building upper-body strength, which he’s never been confident about.

“It was never important to have muscles, per se,” says Jerry. “But as I’ve gotten older and the more I understand about health, I’m at the point where I know it’s important.”

Experts recommend at least two weekly strength training sessions, along with at least 150 minutes of moderate intensity aerobic exercise. Strength training lessens age-related loss of muscle mass, improves bone strength, fights obesity, and more.

 

Part of His Bigger Plan

Jerry also learned to eat better, crediting what he learned on Noom to helping him build a new relationship with food.

“Eating healthy actually feels good,” he says. “Before, it was a penance and just another thing I could use to beat myself up.”

With the help of prescription weight-loss medication and social support, he has built a wall of resources to help him keep going, tailbone injury or not.

“They’re all positive for me. The bonus with exercise is, the more I do, the better I feel physically,” Jerry says. “I’m in the best shape of my life and the lowest weight I’ve been since high school. I want to feel as good as I feel today for as long as possible.”

Shop Smart for a Healthy Immune System

After the pandemic, we all know how important it is to keep up a strong immune system, particularly among people over 65 or so. And now as we’re heading into cold & flu season, you want to devote your new awareness to taking positive steps for your health every day.

Regular exercise is among the best things you can do for your immune system. Staying strong keeps your body stronger against inflammation, diseases, and infections, which weaken our aging immune systems.

Also, eat plenty of fresh fruits and vegetables. Get plenty of water. Avoid processed foods. Be sure your diet includes citrus, spinach and broccoli; plus, chicken, salmon, tuna and green vegetables; nuts, seeds and spinach; tea, garlic, miso and ginger.

Other tips

  • Stay at a healthy weight. Abdominal fat triggers inflammation and increases the risk of heart disease and diabetes.
  • Get enough sleep.
  • Wash your hands frequently – another good lesson we all learned in the last year – and be sure to cook meats thoroughly.
  • Don’t spend too much time in the sun.
  • Discuss your diet with your doctor and ask him or her about vitamin supplements. Many mature adults don’t eat often enough during the day, or consume the necessary variety of foods, causing a form of malnutrition that can weaken the immune system.
  • Limit drinking alcohol; don’t smoke at all.
  • Manage chronic stress as much as possible related to family, friends, work problems, etc.

Our health is our own responsibility, so be sure to take care of yourself. We’re here to help!

Holidays!? It’s Not Too Early to Make Fitness Plans

If it’s not too soon for scenes like this one in stores, then it’s not too soon to plan your fitness over the holiday season.

Imagine waking up on January 1st already feeling fit, energized, and proud of yourself. No need for a resolution, no guilt from too many holiday treats, no sluggish start to the new year.

It’s possible — if you start today. The holiday season is coming, and your health doesn’t need to take a backseat.

So, let’s talk about what it means for healthy habits around exercise, eating right, getting enough sleep, and managing stress.

  1. If you’re not already exercising regularly, this is a great time to start. The seasons are changing and, as the days get shorter and cooler, it can be easier to snap new routines into each day or week.
  2. Maintaining a commitment to work out will help you manage social demands of the coming months – and help you resist/manage those temptations to overindulge that you know are coming.
  3. Sit down with a calendar to plan the next three months. Include days and times you’ll exercise. Add travel, parties and other social commitments – will there be challenges or temptations? We have plenty of strategies – from eating a light dinner before you go to a party with heavy appetizers, to being the designated driver on nights when you might otherwise drink too much. Simple planning can help you manage the whole season.
  4. When receiving invitations and planning commitments, remember that “No, thank you” is a complete sentence. It’s entirely OK to decline an invitation, and you don’t owe anyone an explanation. It’s so easy during this time of year to get overwhelmed with obligations, to fall out of good habits, and to create resentments. Remember to just say no sometimes.
  5. Start your 2025 resolution now. You probably know what it will be, so why not spend the next few months prepping for it. Imagine how ahead-of-the-game you’ll feel on January 1 when you wake up having already gone to the gym for a few weeks. When you wake up without a hangover or feeling stuffed and lethargic. When you wake up ready to tackle the day and the year!

Believe it or not, the holidays could be the PERFECT time to start working out.

“It’s so easy to say you’re too busy during the holidays, so you’ll wait until the new year,” says Rick Mayo, founder and CEO of Alloy Personal Training.

“Flip the script and do it now,” Rick says. “Use this as an opportunity more than an obstacle to say, ‘I’m going to work out during the holidays and this will pay massive dividends in the future,’ because there are going to be other seasons of life that are busy.”

Plus, exercise helps you manage stress. And you’ll be ahead of the New Year’s Resolution rush!

No. 1 on your list: Move that body every day.

Remember, it could be the key to your whole holiday season – and beyond.

 

Exercise Pays Off at Any Age

Look at the people in this photo collage. What do they have in common?

They all exercise at a gym regularly – and they’re all well over 50 years old.

They are living proof that the spectacular benefits of fitness have no age limit.

“Whether you’re in your 40s or your 80s, you will benefit in the same way,” said the study’s senior author, Dr. Wael Jaber, a cardiologist at the Cleveland Clinic, and author of a study that says not exercising is worse for your health than smoking and diabetes.

Sedentary people are almost four times as likely to die early as those who exercise regularly, says the study. It looked at 122,000 people who were tested on treadmills over 13 years.

“There actually is no ceiling for the benefit of exercise,” he said. “There’s no age limit that doesn’t benefit from being physically fit.”

You don’t have to tell Winston, Betty, or any of the other folks pictured. But sadly, most people of all ages don’t get enough exercise. One bit of good news: People over age 70 are the fastest-growing segment of the population to use personal trainers, according to the Personal Training Development Center.

We believe what this study and the trend show – that exercise is right for everyone, regardless of age. Come see us, and let us show you how comfortable, safe and fun it is to stay healthy and live longer.

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.

Fitness Keeps You Strong for Serious Challenges

 

Fitness Keeps You Strong for Serious Challenges

Ricky Banks is a walking advertisement for fitness over 50 – which makes sense, since he owns two gyms in his late 50s.

But it became more important than ever after a near-fatal medical emergency a couple of years ago. Doctors and Ricky believe his healthy lifestyle helped him survive the loss of blood, the surgery, and the medically induced coma of his ordeal.

“The doctor said my health level, my fitness level, had a lot to do with my survival and recovery – my heart rate, my blood pressure, not being obese,” Ricky recalls.

Anyone over 50 should take this as another reason to stay in good physical condition by exercising and eating right.

Being fit improves your chances of surviving common health scares and complications. If you want to bounce back from surgery, your chances go up exponentially if you stay at a healthy weight, keep your blood pressure where it should be, eat right, and exercise.

 

A Simple Way of Putting It

You don’t have to be as muscular as Ricky for these benefits to help you before, during and after surgery or other medical challenge. The same is true for more common over-50 procedures like joint replacements.

“Better fitness levels reduce complications when having an operation,” says the National Health Service of Scotland. “This is because your body can cope better with the stress of the operation. In turn, this improves your chances of avoiding complications; allowing you to leave hospital and return to your normal quality of life more quickly.

“Keeping an active lifestyle is good for your general health and if you are normally an active person, it is important to keep that up before your operation. People who have low activity levels can improve their fitness within as little as four weeks by taking regular exercise.”

Mature adults who exercise regularly are less likely to suffer a disability and more likely to recover faster, according to a study in the Annals of Internal Medicine.

And the National Institutes for Health concludes that exercise before and after surgery is important for ensuring its success in older people.

 

Ricky’s amazing story

Ricky woke up distressed about 2 a.m., passed blood in his urine, and was rushed to a hospital, passing out before he arrived.

His old problem of bleeding ulcers had returned with a vengeance. Doctors used more than 2 dozen pints of blood and put him into a coma to find the source of the bleeding and stop it.

They gave Ricky 50-50 odds of surviving. But because of Ricky’s heart health, his weight, and his fitness level, he pulled through.

“People say, ‘Ricky, you look like you haven’t been through anything,’” he says. “This has made me appreciate my body and how I take care of it. I tell people, ‘I understand, you’ve got to live your life. But be responsible.’”

 

 

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.