Joe Carson B.S. NASM-CPT/FAS/CN

Top – 5 Exercises For Managing Knee Pain

By the stats, knee pain affects 31% of adults aged 50 – 80. Causes range from various forms of arthritis to over-use, muscle/strength imbalances, and orthopedic disorders.

Though occasionally the wear is significant enough to mandate a physical replacement, most knee pain cases can be significantly improved and sometimes entirely resolved through targeted exercise.

This approach isn’t just relevant from a fitness perspective; exercise is also the predominant tool utilized by Physical Therapists to promote rehabilitation/function of an affected joint.

So, one way or another – whether your approach is proactive (getting ahead of the wear curve through fitness) or reactive (participating in physical therapy/corrective exercise), at some point, you will likely participate in a structured exercise program for strengthening the muscles associated with the knee.

Though lower body exercises number in the hundreds, which ones provide the best results and are the simplest to do?

Below is a list of the top 5 exercises that I utilize as an Exercise Physiologist to aid in keeping my client’s knees healthy, functional, and to minimize use-associated pain.

This series can be performed daily for best results, and can be progressed (adding bands, weights, or reps) with every other session.

1. Seated Leg Extensions
2. Wall Squat
3. Calf Raises / bottom-end stretch
4. Bird Dog w / modifications if needed
5. Standing Hip Hinges

How To:

SEATED LEG EXTENSION

(Improves joint range of motion and muscular control)

Sit on the edge of a chair or bench, and lift one foot off the ground by raising the knee slightly. Then slowly straighten the knee as if pushing forward through the heel.

Feel the quadriceps (thigh muscles) contract completely and hold briefly. Next, bend the knee completely and repeat 10 to 15 times per side.

The movement should be done slowly and purposefully.

WALL SQUAT

(Improves push strength/power force production)

Lean against a wall with a straight posture, walk one foot, then the other about a step and a half in front of you to where your legs are now at a slight angle. Place your weight on your heels, then slowly slide your bottom toward the floor by bending the knees.

To start, slide down about 6 to 8 inches, then slowly push yourself back to the starting position. Repeat for 15 to 20 reps per set.

Ultimately your goal is to be able to slide down until your bottom is parallel with your knees before changing direction. Then, repeat for 12 to 15 repetitions.

This exercise can also be done with a Swiss ball behind you.

CALF RAISES

(Strengthens muscles in the lower leg while stretching over-tight soleus muscles)

Using a slightly elevated surface, place the ball of the foot on the edge (be sure to secure your balance) with the heels hanging off slightly. Lower the heels toward the floor, tapping them lightly, then push through the ball of the foot to raise the heels as high as possible while feeling the calf muscles contract.

Slowly return the heels toward the floor and feel for a stretch in the calves, then repeat. Do 15 to 20 reps per set.

BIRD DOG

(Strengthens lower back, glutes, stretches hamstrings, hip flexors)

If you cannot get on the floor, this exercise can be done on a mat table or bed (softest for sensitive knees) or leaning forward on a chair or bench.

Place yourself in a quadruped position on your hands and knees, with each below the shoulders/hips. Working contra-lateral (opposites), raise the right leg until parallel to the hip and hold. Then slowly raise the left arm.

Pause in this position, lower both sides and repeat with the opposite leg/arm combo. Repeat this cycle 10 to 15 times, working to increase the time held at the top of the movement.

STANDING HIP HINGE

(Promotes good posture, strengthens and stretches hamstrings, teaches glute activation)

Begin in a standing position with your feet below your shoulders, place your hands behind your ears, then shift your hips back as if to close a drawer behind you.

Then, while keeping your back as straight as possible and with soft knees (only slightly bent), lean forward from the hip until you feel your hamstrings (muscles on the back of the thighs) get tight.

You hold the stretch for a moment, then in one motion (while keeping your back straight) push the hips forward, returning to a standing position. Engage the glutes (squeeze your butt muscles), then slowly repeat for 15 to 20 reps.

As always, be sure to check with your doctor before beginning any exercise program.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Son Says – “Daddy Is The Ball Hiding From Us?”

Once upon a time, there was a dad named Mike who loved playing golf. One sunny afternoon, he decided to take his son, Tim, to the golf course for a fun bonding session.

As they teed off on the first hole, Mike hit a fantastic drive that soared high into the sky. But as they reached the fairway, they realized that Mike’s golf ball was nowhere to be found.

Trying to save face in front of his son, Mike pretended to look around confidently. “Hmm, it seems like my ball went on an adventure,” he said with a mischievous smile.

Tim, always eager to help, joined in the search. They scanned the bushes, peered into the ponds, and even checked the trees, but there was no sign of the elusive golf ball.

Feeling a bit embarrassed, Mike decided to get creative. He looked at Tim and said, “You know, Tim, sometimes golf balls have a mind of their own. They can magically camouflage themselves to blend in with nature. It’s all part of the game!”

Tim, fascinated by his dad’s imagination, nodded and replied, “Wow, really? That’s amazing!”

Encouraged by his son’s enthusiasm, Mike continued, “Yes, Tim, it’s like a secret game of hide-and-seek between golfers and their balls. Only the most skilled golfers can find them!”

As they continued their search, Mike spotted a squirrel scurrying away with something shiny in its tiny paws. “Aha!” Mike exclaimed, pointing at the squirrel. “I think that sneaky critter might have mistaken my ball for a nut and taken it to its secret stash!”

Tim’s eyes widened with excitement, and they followed the squirrel, keeping a safe distance. After a few minutes of stalking the squirrel, they found themselves in a small clearing where the squirrel had buried its treasures.

And there, nestled amongst acorns and pinecones, was Mike’s golf ball! He triumphantly retrieved it, holding it up high as if he had just won a major tournament.

Tim cheered, impressed by his dad’s golf ball-finding skills. “Dad, you’re the best golfer ever!”

With a big grin, Mike replied, “Well, Tim, sometimes you just have to think outside the tee box and embrace the unexpected adventures of golf!”

And so, Mike and Tim continued their game with newfound enthusiasm, sharing laughter and creating memories that would last a lifetime. From that day on, whenever Mike lost a golf ball, he would spin a tall tale of magical squirrels and hidden treasures, making each round of golf a hilarious and unforgettable experience for him and his son.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Gut Health and Its Impact on the Brain

Have you ever wondered how your gut health can influence your brain? It turns out that the gut and the brain have a fascinating relationship known as the gut-brain connection. In this article, we’ll explore the profound impact of gut health on brain function and overall well-being. So, let’s dive in and unravel the mysteries of this incredible connection!

First things first, let’s understand what the gut-brain connection is all about. The gut and the brain communicate through a complex network of nerves, chemicals, and hormones. This bidirectional communication pathway, known as the gut-brain axis, allows for constant information exchange between these two vital systems. It’s like a direct hotline between your belly and your brain!

Now, get ready to meet the stars of the show – your gut microbes! Inside your digestive system, trillions of bacteria, fungi, and other microorganisms reside, collectively known as the gut microbiota. These microbes are crucial in maintaining a healthy gut and impacting brain function. They help break down food, produce essential nutrients, and regulate inflammation. Fascinating, isn’t it?

Here’s where things get really interesting. Research suggests that your gut health can influence your mental well-being. Poor gut health has been linked to an increased risk of mental health conditions such as anxiety and depression. On the other hand, a healthy gut microbiota can contribute to better cognitive function, improved mood, and reduced stress levels. So, taking care of your gut is not just about digestion; it’s about nurturing your brain too!

One way the gut influences the brain is through inflammation. Chronic inflammation in the gut can trigger a systemic inflammatory response that affects the brain. This inflammation may contribute to cognitive decline, memory problems, and even neurodegenerative disorders like Alzheimer’s disease. By maintaining a healthy gut and minimizing inflammation, we can also support our brain health.

Now that we understand the significance of gut health on the brain let’s explore some practical tips to enhance the gut-brain connection:

Eat a diverse and fiber-rich diet: Incorporate a variety of fruits, vegetables, whole grains, and legumes to nourish your gut microbiota.
Consume fermented foods: Foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial probiotics that support gut health.
Minimize processed foods and added sugars: These can disrupt the balance of gut microbes and promote inflammation.
Manage stress: Chronic stress can negatively impact gut health. Engage in stress-reducing activities like meditation, yoga, or hobbies you enjoy.
Stay hydrated: Drinking plenty of water helps maintain a healthy digestive system and supports overall gut health.

Excitingly, research on the gut-brain connection is still evolving. Scientists are uncovering new insights into how gut health affects brain function and vice versa. It’s an area of study with great promise for understanding and potentially treating mental health disorders. So, stay tuned for more discoveries in the fascinating world of the gut-brain connection!

Congratulations! You’ve gained valuable insights into the captivating relationship between gut health and the brain. By prioritizing your gut health through a balanced diet, stress management, and other healthy lifestyle choices, you can optimize your brain

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Senior-Friendly Gardening Tips for Joy and Wellness

Gardening is a wonderful hobby that can bring immense joy, relaxation, and a sense of accomplishment at any age. As we enter our senior years, it’s important to adapt gardening practices to ensure comfort, safety, and enjoyment. In this blog post, we’ll explore senior-friendly gardening tips that will allow you to continue indulging in the beauty of nature while keeping your physical well-being in mind. Let’s dig in!

Creating an accessible garden starts with thoughtful design. Consider raised beds or elevated planters that reduce the need for bending or kneeling. Ensure wide pathways accommodate mobility aids such as walkers or wheelchairs. Incorporate vertical gardening techniques, like trellises or hanging baskets, to maximize space and make it easier to reach plants.

Opt for low-maintenance plants that are resilient and require minimal care. Look for disease-resistant varieties, drought-tolerant, or suitable for your local climate. Consider planting perennials that return year after year, reducing the need for replanting. Herbs, such as basil, mint, or rosemary, can be grown in containers for easy access and culinary delight.

Invest in ergonomic garden tools designed with seniors in mind. Look for lightweight tools with padded handles that provide a comfortable grip, reducing strain on your hands and wrists. Long-handled tools with extended reach can minimize the need for excessive bending or stretching. Use tool organizers or a garden cart to keep your essentials within easy reach.

Watering plants efficiently is essential, especially for seniors with physical limitations. Consider using drip irrigation systems or soaker hoses that deliver water directly to the plant’s roots, minimizing water waste and reducing the need for manual watering. Install rain barrels to collect rainwater, which can be used for irrigation and conserve water resources.

Safety should always be a top priority in the garden. Wear sun protection, such as wide-brimmed hats and sunscreen, to shield yourself from harmful UV rays. Use knee pads or a gardening stool to provide support and cushioning when working close to the ground. Be mindful of your body mechanics and take breaks to prevent overexertion.

Transform your garden into a serene oasis where you can unwind and connect with nature. Add comfortable seating areas, such as benches or garden chairs, where you can take breaks and enjoy the fruits of your labor. Incorporate elements like wind chimes, bird feeders, or a small water feature to attract wildlife and create a peaceful ambiance.

Gardening is a timeless passion that can be enjoyed at any age, including our senior years. By implementing these senior-friendly gardening tips, you can continue to indulge in the joys of gardening while prioritizing your comfort, safety, and overall well-being. Embrace the therapeutic benefits of tending to plants, connecting with nature, and witnessing the beauty unfolding in your backyard.

Happy gardening!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Fruit – Fresh, Frozen, Dried, or Juiced – Which Is Best?

As a condiment, salad component, in a smoothie, or just by itself, few natural foods are more versatile or satisfying than fruit.

Commonly thought of as a super-food, fruit combines an ideal combination of great taste with sound nutrition.

Just as there are numerous varieties of fruit to choose from, there are also many variations. The most popular of these variations include: fresh, frozen, dried, and juiced.

Are they nutritionally equal?

Before we begin the discussion regarding the various forms of fruit culinarily available and their nutritional superiority, I’d like to take a moment to summarize the nutrient values of the most common fruits with the graphic below.

These measures are provided in the raw/fresh form for each:

As you can see, almost all fruits have an overall high nutrient density and are a fantastic component of a balanced healthy diet. So, without question, eating fruit is good for you, but should be consumed in moderation.

Why?

The answer is fructose! This naturally occurring sugar found in most fruits is readily processed by the liver into body fat when consumed in quantity. Yes, consuming too much fruit can make you fat or limit success in reaching weight loss goals!

The concentration of fructose is significantly impacted by the form of fruit you consume (fresh, frozen, dried, or juiced).

Fructose is most concentrated in dried fruits, canned fruits, and in juicing.

When the residual moisture in fruit is evaporated during the drying process, the fruit’s volume diminishes, concentrating sugars & flavor, making it much easier to over-consume.

Juicing requires a higher volume of fruit to produce a serving of juice than one would typically consume in a recommended portion. Unfortunately, this process also concentrates fructose in exceptionally high quantities while removing the beneficial natural fiber, and compromising nutrient quality.

The best applications for dried fruits and juices nutritionally are as a component or compliment rather than a featured item.

For example:

Dried fruit (especially if made at home without added sugar) is an excellent complement to trail mixes, granola, or in salads.

Fresh fruit juices make for an excellent base for salad dressings and marinades.

To get the most from your daily fruit selection, having it fresh is best!

This is followed up closely by frozen fruit, as the flash-freezing process does a fabulous job of preserving freshness and nutrient density. In addition, frozen fruit is another means of sourcing varieties that are no longer seasonally available.

Another great use for frozen fruit is in natural smoothies and to make fresh sorbets!

Finally, when selecting fruit, choose variety over quantity and seek a source (such as farmer’s markets or co-op) that provides locally grown and organic varieties as they will yield the highest quality with the least contamination risk.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Managing Osteoporosis – 5 – Best Tips For Building Strong Bones

Among the many changes that occur within the aging human body, those associated with our skeletal system are out of sight/ out of mind until an event or incident quickly garners your attention.

For those with diminished bone density, a usually inconsequential experience such as a minor trip & fall, finger smash in a drawer, or even leaning into or over a solid object can create painful and potentially serious bone fractures.

Why?

Though often associated with women, osteoporosis and osteopenia are non-discriminate between the genders and can have life-changing impacts if not appropriately screened for and managed.

Osteoporosis affects approximately 10.2 million adults 55+ while another 43.4 million are affected by osteopenia.

What is happening?

As demonstrated in the illustration below, the internal mineral density of bones can become severely diminished and become brittle if not proactively managed.

Various causes exist; some are associated with genetic predispositions, others are tied to poor nutrition, low exercise/activity, and lifestyle habits (smoking & alcohol).

Fortunately, like many other age-related conditions, osteoporosis and osteopenia have options for proactive management. You may already know where I’m going with this, and it isn’t to the local pharmacy or the medicine cabinet; it is to the grocery store and then to the gym!

Though medical advice is above my credential and pay grade, the science that supports load-bearing exercise paired with nutrient-dense nutrition is many times more compelling than anything found in a bottle for keeping bones strong and healthy!

To help you take control of this incredibly serious issue, below are five evidence-based tips from my Bone Builders program that are guaranteed to produce favorable density results with zero adverse side effects.

– Hit the weights! By introducing consistent/controlled loaded force production into your kinetic chain, your body responds by allocating resources accordingly. Though muscles respond the fastest, other movement elements (bones & joints) are soon to follow.

– Hold still to grow strong! Mix isometric (static hold) exercise into your fitness program and amplify strength benefits in non-contractile resources, such as ligaments, tendons, joint heads, and bones!

In conclusion, though some medications have their place, relying exclusively on medication to manage musculoskeletal issues is a mistake. Your body is designed to move and is the healthiest when maintained and continually utilized according to purpose.

This is yet another case where movement is medicine and will reward you with the quality of life and good health you have worked so hard for and deserve!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Mental Well-Being for Seniors: Embracing Happiness and Resilience

Life is a beautiful journey, and as we enter our senior years, nurturing our mental well-being becomes increasingly important. Just as we prioritize physical health, we must prioritize our emotional and mental well-being. In this blog post, we’ll explore strategies and activities that can promote happiness, resilience, and overall mental well-being for seniors. Let’s dive in

1: Embracing Positive Thinking and Gratitude

Positivity and gratitude have a profound impact on our mental well-being. Cultivating a positive mindset can help seniors navigate challenges and embrace joy. Encourage yourself to focus on the good things in life, practice daily affirmations, and express gratitude for the blessings and experiences you have had.

2: Engaging in Social Connections

Social connections are vital for mental well-being. Engaging with friends, family, and the community can combat loneliness and promote a sense of belonging. Join local clubs, volunteer for causes that resonate with you, or participate in group activities that align with your interests. Embrace the power of human connection and create meaningful relationships in your senior years.

3: Pursuing Hobbies and New Passions

Exploring hobbies and pursuing new passions is a wonderful way to boost mental well-being. Engaging in activities that bring you joy and purpose can enhance your sense of self and provide a fulfilling outlet for self-expression. Whether painting, gardening, playing an instrument, or learning a new language, find activities that resonate with your interests and make time for them regularly.

4: Prioritizing Self-Care and Stress Management

Self-care is not selfish; it’s essential for mental well-being. Take time to nurture your physical, emotional, and mental health. Engage in relaxing and rejuvenating activities, such as meditation, deep breathing exercises, or gentle yoga. Practice stress management techniques like mindfulness and progressive muscle relaxation to calm your mind and reduce anxiety.

5: Staying Mentally Active

Keeping your mind active and engaged is crucial for mental well-being. Challenge your brain by engaging in activities stimulating cognitive function, such as puzzles, crosswords, reading, or learning new skills. Consider taking online courses or attending workshops promoting mental agility and providing continuous learning opportunities.

6: Seeking Support and Professional Help

It’s important to recognize that seeking support is a sign of strength. If you’re experiencing persistent feelings of sadness, anxiety or struggling with your mental well-being, don’t hesitate to reach out for professional help. Mental health professionals can provide guidance, support, and interventions tailored to your needs.

Nurturing mental well-being is a lifelong journey, and prioritizing your mental health’s never too late. By embracing positive thinking, fostering social connections, pursuing hobbies, prioritizing self-care, staying mentally active, and seeking support, you can cultivate a sense of happiness, resilience, and overall well-being in your senior years. Remember, managing your mental health is an investment in your overall quality of life.

Embrace the journey, and cherish each moment with a healthy and positive mindset!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Nourishing Your Body for Vitality and Longevity

Introduction:

As baby boomers enter their golden years, maintaining a healthy diet becomes increasingly important for their well-being. A nutritious diet can support optimal health, boost energy levels, and prevent age-related diseases. This blog post will explore key dietary recommendations and provide practical tips for baby boomers to adopt a healthy and balanced eating plan.

Section 1: Understanding the Nutritional Needs of Baby Boomers

To create a healthy diet plan, it’s crucial to understand the specific nutritional needs of baby boomers. As we age, our metabolism slows, muscle mass decreases, and nutrient absorption may become less efficient. Baby boomers should focus on consuming nutrient-dense foods that provide essential vitamins, minerals, and antioxidants to support their changing needs. Adequate hydration and portion control are also vital components of a healthy diet.

Section 2: Building a Foundation of Whole Foods

A healthy diet for baby boomers should be centered around whole, unprocessed foods. Fresh fruits, vegetables, whole grains, lean proteins, and healthy fats should form the foundation of their meals. These foods are rich in fiber, antioxidants, and essential nutrients that promote heart health, boost immune function, and reduce the risk of chronic diseases such as diabetes and certain cancers. Incorporating various colors and textures into meals ensures a wide range of nutrients.

Section 3: Balancing Macronutrients for Optimal Health

Balancing macronutrients—carbohydrates, proteins, and fats—is crucial for baby boomers’ well-being. Carbohydrates from whole grains, fruits, and vegetables provide energy and fiber. Lean proteins, including poultry, fish, beans, and tofu, support muscle maintenance and repair. Healthy fats from nuts, seeds, avocados, and olive oil are essential for brain health and reducing inflammation. Strive for a well-rounded plate that includes a balance of these macronutrients in every meal.

Section 4: Key Nutrients for Baby Boomers

Certain nutrients play a vital role in supporting the health of baby boomers. Calcium and vitamin D are essential for maintaining strong bones and reducing the risk of osteoporosis. Incorporate dairy products, leafy greens, and fortified foods into your diet to ensure adequate intake. Omega-3 fatty acids in fatty fish, walnuts, and flaxseeds support heart health and cognitive function. Vitamin B12, commonly found in animal products, is crucial for nerve function and red blood cell production. Consider fortified foods or a B12 supplement if following a plant-based diet.

Section 5: Practical Tips for a Healthy Diet

Here are some practical tips to help baby boomers adopt a healthy diet:

Plan and prepare meals at home to have control over ingredients and portion sizes.
Choose nutrient-dense snacks such as fresh fruits, yogurt, or raw nuts.
Stay hydrated by drinking water throughout the day and limit sugary beverages.
Be mindful of portion sizes to avoid overeating.
Incorporate herbs and spices to add flavor to meals without relying on excessive salt.
Limit processed foods high in added sugars, unhealthy fats, and sodium.
Stay socially connected through shared meals and cooking with family and friends.
Consult with a registered dietitian or nutritionist to tailor a diet plan to your specific needs and preferences.

Conclusion:

Adopting a healthy diet is a powerful step for baby boomers to enhance their health and well-being. By focusing on whole foods, balancing macronutrients, and meeting their specific nutritional needs, baby boomers can fuel their bodies for vitality, longevity, and high quality of life.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

What If?………..

As humans, we all share attributes that make us the same: two eyes, two arms, two legs, ten fingers, ten toes, internal organ structure, etc.

However, where there are numerous similarities, just as many things set us apart.

For instance, some choose to become high-performance athletes, whereas others gravitate toward a lifestyle of limited movement and avoiding competition.

Though most individual choices have a modest impact on overall health and longevity, some produce more dire long-term consequences.

Much like an “if-then” statement within a computer program, when a person is provided with an option to try something new, participate in an activity, or make a change, there is always that “what if?” moment.

This article explores a few of the “what if?” moments you will likely encounter that can significantly impact overall good health and wellness, while providing sound/evidence-based information to make the best decision for your situation and lifestyle.

What if?

I’m not too fond of fruits & vegetables and just eat meat, bread, and pasta. Can I stay healthy?

Numerous studies have found that a diet deficient in fruits & vegetables is more prone to chronic digestive issues due to a lack of fiber, higher levels of immune-suppressing inflammation, cardiovascular disease, and a higher susceptibility to developing cancer.

Though technically not considered “essential for life,” fruits and vegetables are essential dietary elements for facilitating good health!

A simple solution is to “hide” vegetables within dishes you enjoy. For example, adding minced mixed vegetables to meatloaf, meatballs, marinara sauce, sautee diced vegetables into omelets, etc.

I would rather do my quilting and sewing than exercise. I’ve worked hard and retired; it’s time to make life a little easier.

This is an understandable thought process that, unfortunately, comes with dire consequences. The human body must be exercised to maintain proper functional strength and movement resources as it ages.

Well-designed exercise programs also correct issues with movement that can develop over time.

Keep in mind that you are not training to become an athlete or body builder, purposefully designed programs will train you accordingly. In just 30-minutes a day, well-focused exercise can produce life-changing results!

Be a good steward of your time, effort, energy, and resources by going with a pro! Professionally designed programs will help you to learn how’s and why’s while keeping you safe and progressive.

I don’t care much about my body weight; I’m just fine with my appearance!

Though body weight alone is not an accurate indicator of good overall health, it does play an essential factor in the sustainability of good health.

For overweight people, risk factors can include hypertension, diabetes, increased stroke and heart attack risk, joint wear issues, and mobility challenges later in life.

In contrast, for those who are gravely underweight, this is often an indicator of malnutrition or malabsorption and can lead to organ damage, osteoporosis, weakness/frailty, and significant energy deficits.

Talking to your doctor about your ideal body weight is the best approach for ensuring you are within a sustainably healthy range.

I’ve been a two-pack-a-day smoker for the last fifty years; it’s too late to quit now – the damage is already done.

Because your body is in a constant state of “self-repair”, within minutes of your last cigarette (vape or joint) your body begins the restorative process.

– Thirty minutes after your last cigarette, your heart rate and blood pressure begin to normalize.

– Twenty-four hours after your last cigarette, your heart-attack risk begins to drop.

– Within a week of your last cigarette, your energy levels come up, you cough less, and have much fewer cravings.

– Within a month of your last cigarette – your lungs begin the tissue repair/regeneration process, and true healing is underway!

So you are never too far gone to kick this nasty habit and begin to start improving your health instantly!

Final thought, we all know that nobody is going to live forever and we are all going to die someday. However, we are the only animals on planet earth that die of preventable disease. This means that it is our choices that have the greatest impact on overall health and longevity, not necessarily disease.

My encouragement is, the next time you are posed with a “what if” scenario, choose the path that cares for your body and quality of life the best!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

The Retirement Experience – A Global Perspective

When one begins the retirement planning process, numerous factors must be considered.

Though it may come naturally to gravitate toward financial viability as a priority, research shows many more considerations contribute to an enjoyable experience. Among these considerations is where you live globally.

Due to our financial status, the United States of America is widely recognized as the world’s most powerful and influential superpower. However, the Global Retirement Index (GRI) reflects that America ranks significantly lower than many other countries for providing quality retirement resources for our aging adults.

These scores are weighted by percentage out of 100% and are calculated based on points assigned to each key category.

The top four categories that are evaluated for this ranking are:

Health: to include resources to manage the financial impact of health-related costs for insured and non-insured aging populations on working society
Quality of life: To include overall happiness, recreation opportunities, environmental wellness, and resources to facilitate healthy and enjoyable daily quality of life
Material well-being: Comfortable shelter, sufficient income to support recreation, ability to afford amenities and everyday comforts
Finances into retirement: Factors to include government debt, banking interest rates, inflation, tax rates, diversity in investment portfolios, and dependency rates of elders on government assistance

As you can see, the United States came in at 69%, whereas Norway took the top spot at 89%. Some of the contrasts in the Norwegian retirement system that contribute to their higher score include:

Structured state pension plans begin accruals from the age of 16 and continue to the standard retirement age of 67, with no maximum monthly payout.
By culture, 75% of Norwegians over the age of 66 exercises regularly and experience fewer age-related preventable health issues.
Most Norwegians have income coming from up to three pension sources (state insurance scheme, employer pensions, and private savings).

Additionally, Norway is an incredibly wealthy country that understands the value of proactive planning for its growing segment of retirees and invests in their well-being accordingly.

Norway makes an unusually high ratio of unconventional government-funded investments in resources for aging adults. They provide numerous programs such as providing grants for renovating buildings and housing for people with dementia to prevent disorientation-related issues, grants to pay for electronic technology to facilitate aging in the home in place of institutionalization, and at age 67 – 97% qualify for state-funded pension plans.

Most Norwegian programs parallel many American offerings, with the more significant difference being the level of financial investment made into the proactive health management of their aging population, elevating their ranking accordingly.

Evaluating the cultures associated with each country on every continent is well beyond the scope of this article. However, the interesting facts and statistics listed below provide insight into how the world’s population of retired adults lives and resources available.

Global aging and retirement trends:

– As of 2020, there were an estimated 414 million Asian people age 65 and older, about 20% higher than the total U.S. population (331.4 million).

– It’s projected that by 2060, there will be more than 1.2 billion Asian people age 65 and older, which implies that one out of every ten people in the world will be an older Asian.

– However, in Japan’s traditional retirement age of 60, most are only eligible for a basic national pension — about 60,000 yen a month, or about $477 — not enough to cover daily expenses. This leaves many older Japanese remaining in the workforce longer out of necessity.

– South Korea’s poverty rate among older people is close to 40%, and a similar proportion of those 65 and older still work.

In Hong Kong, one in eight older residents works. The ratio is more than a quarter in Japan — compared to 18 percent in the United States.

– Life expectancy has steadily increased in the Middle East (with one exception, see below). For example, it was risen from ∼60 years in 1980 (58 years for men, 62 years for women) to over 70 years in most Middle Eastern countries presently (range: 69 years, Iraq – 80 years, Israel).

– The World Health Organization (WHO) estimates that from 2000 to 2050, the rate of growth of the population above age 65 is projected to be 4%–5%, and the average annual growth rate of the oldest old (85 years and older) will exceed 5% in eleven Arab countries.

– Cancer has become the top risk factor for limited longevity in the middle east, with all other segments enjoying increased life expectancy. The growing prevalence rates of cigarette smoking across Arab countries: older men in Bahrain, Egypt, Jordan, Lebanon, Morocco, and Tunisia reveal a high smoking prevalence (30%–50%). This reduces life expectancy while increasing healthcare costs in an already limited government-funded healthcare system.

– The average U.S. retiree has an income equal to 92% of the average American income, handily outpacing the Scandinavian countries (81%), Germany (85%), Belgium (77%), and many others. Though the U.S. is not at the top of the list by the statistics, HelpAge International ranked the United States #8 among the best countries to grow old in.

Ultimately, no matter where you choose to retire, planning and proactive health management are the most critical factors impacting your quality of life into advanced age.

A healthy lifestyle void of destructive habits will yield many years of experiences, adventures, and first-hand opportunities to see the many countries on this vast planet we share!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist