FITNESS - Twenty-First Century Aging

The Evolution and Efficacy of Ball Exercises: A Comprehensive Guide

The Ball’s Historic Journey in Exercise

Using balls for exercise is an ancient practice that has evolved over millennia. The Greeks, for example, utilized medicine balls made of animal bladders filled with sand or grain to improve strength and agility. These balls were often used in a game called “Episkyros,” which resembles modern-day basketball.

Types of Balls and Their Origins

Swiss Stability Ball: Originating in the 1960s in Switzerland, physical therapists initially used these balls to assist with rehabilitation.

Medicine Ball: The medicine ball’s history dates back to ancient Greece and has been used for strength training and rehabilitation.

Small Weighted Ball: A modern invention, these balls are filled with sand or water and are used for resistance training.

Slam Ball: A more robust version of the medicine ball designed for high-impact slamming exercises.

Soft Therapy Ball: Primarily used in physiotherapy, these balls are soft and filled with air to a varying degree to provide resistance.

In the 20th century, Swiss balls were integrated into rehabilitation programs to aid in the recovery of patients with spinal injuries. Today, they are ubiquitous in gyms and physiotherapy clinics.

The Merits of Ball Exercises For 55+ Adults:

Safety

Exercise balls are often made of burst-resistant material, providing a safe platform for various exercises, and the soft, cushioned surface is gentle on the joints, reducing the risk of injury. They come in numerous sizes for various body types and abilities (some even with sand inside to add stability, called ballast balls).

Convenience

Exercise balls are portable and can be deflated for easy storage, making them ideal for home use. They are also relatively inexpensive, providing a cost-effective exercise solution.

Exercise Variety

The versatility of exercise balls allows for a wide range of movements, from core stabilization exercises like planks to strength training exercises like wall squats.

Fun Factor

The playful nature of ball exercises can make your workout more enjoyable, thereby increasing adherence to exercise routines.

Balance and Coordination

Exercises like the Swiss ball plank or medicine ball slams require coordination and balance, which are crucial skills for seniors to maintain.

Now that we know where they came from and what they are, how do we use them?

*(this section is purely informative, always seek professional guidance when beginning any exercise program or trying a new exercise modality for the first time)

Swiss Stability Ball

Exercises and Instructions:

Wall Squats: Place the ball between your lower back and a wall with your feet about a step and a half in front of you. Lower into a squat/seated position, ensuring your knees don’t go past your toes or your hips below knee level. Perform 3 sets of 12.

Plank: Place your forearms on the ball, extend your legs back, elevate your body until you have a straight line from shoulders to hips to ankles, and hold a plank position. Aim for 30 seconds to a minute.

Seated Leg Lifts: Sit tall on the ball with your feet flat on the ground. Lift one leg at a time, holding for 5 seconds. Perform 3 sets of 10 for each leg. (great balance exercise)

Ball Pass: Lie on your back, holding the ball between your hands. Lift your legs and pass the ball from your hands to your feet. Lower both and then lift to pass the ball back to your hands. Perform 3 sets of 10.

Hip Thrusts: Sit on top of the ball and roll forward so that only your upper back is on the ball. Thrust your hips upward, squeezing your glutes at the top. Perform 3 sets of 12.

Benefits:

Core stabilization

Improved posture

Enhanced balance and coordination

Medicine Ball

Exercises and Instructions:

Ball Slams: Stand with feet shoulder-width apart. Lift the ball overhead and slam it down forcefully, catch, and repeat without pause or hesitation. Perform 3 sets of 10.

Russian Twists: Sit with a slight recline on the ground with knees bent, on the edge of a bench, or even a chair, holding the ball in front of you at shoulder level. SLOWLY rotate your torso, bringing the ball from one side to the other. Perform 3 sets of 16 (8 on each side).

Wall Balls: Stand facing a wall. Perform a squat and throw the ball against the wall as you rise. Catch it on the rebound and immediately repeat. Perform 3 sets of 12.

Lunges: Hold the ball at chest level. Step forward (or even better, reverse) into a lunge, keeping your back straight (shoulders over hips, over knees). Perform 3 sets of 10 for each leg.

Small-range crunch: Hold the ball with extended arms while performing a slow-motion crunch with a short pause at the top (never do full situps). Perform 3 sets of 12.

Benefits:

Builds explosive strength

Improves coordination

Enhances cardiovascular fitness

Small Weighted Ball

Exercises and Instructions:

Bicep Curls w/Grip strength: Hold the ball in one hand, squeeze tight, and perform a bicep curl. Perform 3 sets of 12 for each arm.

Tricep Extensions: Hold the ball overhead and lower it behind your head, keeping your elbows close to your ears, fully extend the elbows, and squeeze the tricep muscles (back of the upper arm). Perform 3 sets of 12.

Shoulder Press: Hold the ball in front of your shoulder and press it overhead. Perform 3 sets of 12.

Squats: Hold the ball in front of you at shoulder level while performing squats. Can also be combined with a shoulder press as you stand. Perform 3 sets of 12.

Lateral Raises: Hold the ball in one hand and lift your arm to the side until it’s parallel to the ground. Perform 3 sets of 12 for each arm.

Benefits:

Targeted muscle toning

Improved grip strength

Versatility in exercises

Slam Ball

Exercises and Instructions:

Overhead Slams: Hold the ball overhead and slam it to the ground forcefully. Perform 3 sets of 10.

Squat Throws: Perform a squat and throw the ball forward to a partner as you rise. Perform 3 sets of 10.

Burpees: Incorporate the ball into a burpee routine (slam –> push up–> lift–> upward toss–> repeat). Perform 3 sets of 10.

Mountain Climbers: Place your hands on the ball while performing mountain climbers. Perform 3 sets of 16 (8 each leg).

Push-ups: Perform push-ups with your hands on the ball. Perform 3 sets of 10.

Benefits:

High-intensity workout

Stress relief

Explosive strength development

Soft Therapy Ball

Exercises and Instructions:

Hand Squeeze: Hold the ball in your hand and squeeze for 5 seconds. Perform 3 sets of 10 for each hand.

Ankle Flexion: Place the ball under your foot and press down, flexing your ankle. Perform 3 sets of 10 for each foot.

Wrist Extensions: Hold the ball and extend your wrist upward. Perform 3 sets of 10 for each wrist.

Shoulder Circles Hold the ball in one hand and create large front-to-back and then back-to-front circles. Do one arm then the other. Perform 3 sets of 12 in each direction.

Calf Raises: One foot at a time, place the ball under the ball of your foot and raise your heels, focusing on your calf muscles (have a stable contact surface for support as this one can make you unstable). Perform 3 sets of 12.

Benefits:

Gentle on joints

Suitable for rehabilitation

Fine motor skills improvement

By incorporating exercise balls into your routine, you diversify your workout and make strides in enhancing your overall well-being while enjoying variety and opportunities for progressive challenges. Exercise balls offer a harmonious blend of safety, convenience, and efficacy, making them an invaluable asset in any senior’s fitness journey.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

The Origin Of Your Kinetic Chain – How To Maintain Small Muscles That Make a Big Difference!

The foot and ankle, are often relegated to the periphery of our health concerns, yet are a cornerstone of our well-being. As the origin of the kinetic chain—a sequence of physiological movement-related events that propagate from the foot upwards— this often forgotten component plays a pivotal role in our overall health.

For seniors, this is not merely an academic point; it has profound implications for fall risk, orthopedic health, and mobility. This article aims to delve deeper into the foot and ankle’s role in the kinetic chain, emphasizing the necessity of regular exercise for maintenance/function and a fair warning of the consequences of neglect.

The Kinetic Chain: An In-Depth Look

The kinetic chain is a biomechanical concept that posits that movement in one part of the body influences movement in connected components. The foot, serving as the initial point of contact with the ground, sets the stage for the entire chain of physiological events that follow. It absorbs shock, adapts to terrain, and provides the leverage needed for propulsion.

The basic anatomy:

The foot and ankle are marvels of anatomical engineering, designed for stability and mobility. The foot is a complex structure comprising 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. The bones are categorized into three main groups: the tarsal bones in the hindfoot, the metatarsal bones in the midfoot, and the phalanges in the toes.

The ankle, or the “talocrural joint,” is where the tibia and fibula (bones of the lower leg) meet the talus bone of the foot. This joint allows for the essential movements of dorsiflexion (lifting the foot upwards) and plantar flexion (pointing the foot downwards).

The subtalar joint, located below the ankle joint, permits inversion and eversion, which are the inward and outward tilting of the foot. Muscles like the gastrocnemius and soleus contribute to plantar flexion, while the tibialis anterior and tibialis posterior are vital players in dorsiflexion and foot stabilization.

Over time, particularly with a lack of regular exercise, the muscles associated with the foot and ankle can weaken, and the joints may lose their range of motion.

Weakness in muscles like the tibialis anterior can compromise dorsiflexion, making it difficult to lift the foot properly during walking, increasing the risk of tripping and falling.

Similarly, a weakened gastrocnemius and soleus can affect plantar flexion, crucial for tasks like standing on tiptoes or pushing off the ground while walking or running.

The ligaments and tendons supporting these joints and muscles can also lose their elasticity, reducing flexibility. This loss of strength and flexibility disrupts the kinetic chain and predisposes individuals, especially seniors, to conditions like arthritis, plantar fasciitis, abnormal knee/hip wear & pain, disc issues in the lower back – causing pain, and a heightened risk of falls and fractures.

Exercise for small muscles that make a BIG difference:

Regular exercise to maintain proper function is a necessity, especially for seniors. Exercise enhances muscle tone, improves bone density, and boosts cardiovascular health. Regarding the foot and the kinetic chain, regular exercise ensures that the muscles associated with the ankle are strong and flexible, thereby enhancing stability, reducing the risk of falls, and proactively managing orthopedic issues (knees, hips, lower back are most common).

What happens when you skip the maintenance:

Conversely, a lack of exercise can be highly detrimental. Muscle atrophy sets in, leading to a loss of strength and flexibility. This compromises the foot’s role in the kinetic chain and increases the risk of orthopedic issues and falls. The vicious cycle of reduced mobility further exacerbates these issues, making physical activity increasingly challenging.

Essential Maintenance

Ten Easy-yet-Beneficial Exercises for Foot and Ankle Health

(these can be done in repetitions or by time, whichever suits you best):

1. Toe Tapping

Instructions: Sit in a chair, feet flat on the ground. Lift your toes while keeping your heels anchored. Repetitions: 15-20 Time: 1-2 minutes Frequency: Daily

2. Heel Raises

Instructions: Stand upright, feet hip-width apart. Lift your heels, balancing on the balls of your feet before lowering back down. Repetitions: 10-15 Time: 1-2 minutes Frequency: Daily

3. Ankle Circles

Instructions: While seated, lift one foot off the ground and rotate your ankle clockwise, then counterclockwise. Repetitions: 10 in each direction Time: 1 minute per foot Frequency: Daily

4. Towel Scrunches

Instructions: Place a towel on the floor. Sit in a chair and use your toes to scrunch the towel towards you. Repetitions: 10-12 Time: 2-3 minutes Frequency: 3-4 times a week

5. Ankle Alphabet

Instructions: Pretend your big toe is a pen, and write the alphabet in the air. Repetitions: Once through the alphabet Time: 2-3 minutes Frequency: Daily

6. Step Ups

Instructions: Use a low step or block. Step up with one foot, follow with the other, and then step back down. Repetitions: 10-12 per leg Time: 3-4 minutes Frequency: 3-4 times a week

7. Seated Calf Raises

Instructions: While seated, place your feet flat on the ground. Lift your heels as high as possible. Repetitions: 15-20 Time: 1-2 minutes Frequency: Daily

8. Ankle Inversion and Eversion

Instructions: Sit and turn your foot inward (inversion) and then outward (eversion). Use a resistance band for added challenge. Repetitions: 10-12 in each direction Time: 2-3 minutes Frequency: 3-4 times a week

9. Plantar Flexion with Resistance Band

Instructions: Anchor a resistance band and loop it around your foot. Point your toes away from you. Repetitions: 10-15 Time: 1-2 minutes Frequency: 3-4 times a week

10. Dorsiflexion with Resistance Band

Instructions: Similar to plantar flexion, but pull your toes towards you against the resistance. Repetitions: 10-15 Time: 1-2 minutes Frequency: 3-4 times a week

As the kinetic chain’s origin, the foot is a linchpin in our physiological well-being. Regular exercise targeting the foot and ankle muscles can be a game-changer for seniors, significantly reducing fall risk, mitigating orthopedic concerns, and enhancing overall mobility.

If ever there were a reason to exercise regularly, this should be it. Because, if the origin of your kinetic chain does not work properly – NOTHING ELSE in your kinetic chain will work properly either!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Sources

American Podiatric Medical Association

Centers for Disease Control and Prevention – Older Adult Falls

Arthritis Foundation – Foot Health

National Institute on Aging – Exercise and Physical Activity

In the final analysis, exercise is not merely about cardiovascular fitness or muscle tone; it’s about the foundational elements that allow those systems to function optimally. Your feet carry you through life; it’s time to invest in their care.

Managing The Problematic – 5, A Guide For Proactive Muscle Maintenance

As we journey through life’s various stages and into retirement, the significance of muscle health becomes increasingly apparent, affecting not just athletes or those in physically demanding jobs but all of us.

Take the quadriceps, for example; these muscles are not just essential for athletes but play a crucial role in basic daily activities like walking and climbing stairs. Weak quadriceps can lead to knee instability, affecting everything from your vocation to your weekend jog., to even getting up from a chair.

Similarly, the hamstrings are not just the unsung heroes of the thigh but are vital for maintaining a healthy back, stable knees, and balanced leg strength, impacting everything from your office comfort to your performance in sports like soccer or basketball.

The erector spinae, often overlooked, are the backbone of good posture. A weakness in these muscles can result in chronic back pain, affecting your daily comfort, work life, posture, balance, and even your golf swing.

The rotator cuff muscles, guardians of your shoulders, are essential for various daily activities, from reaching the top shelf to steering your car. A weak rotator cuff can make these tasks painful and limit your performance in sports that require a strong shoulder, like swimming or baseball, or daily activities like putting away groceries or playing with grandkids.

Lastly, the gastrocnemius muscles in your calves are foundational for maintaining balance. Neglecting them can make you prone to falls in daily life, cause fatigue in jobs that require prolonged standing, create painful feet/knees, and even affect your agility in sports.

These five muscles are pivotal in various aspects of our lives, from daily activities and vocational tasks to sports and recreational pursuits. As we age, maintaining these muscles through targeted strength and conditioning exercises becomes beneficial and essential for a fulfilling and active life.

This article highlights five critical muscles that, if neglected, can significantly impact your posture, movement, and orthopedic health. We’ll explore their functions the potential problems that can arise from neglect, and offer targeted exercises to keep them robust and functional.

1. Quadriceps: The Pillars of Your Lower Body

Function

The quadriceps are a group of four muscles located at the front of your thigh. They play a pivotal role in basic activities like walking, running, and standing up from a seated position.

Potential Issues

Neglecting the quadriceps can lead to knee instability, increased risk of falls, and even degenerative conditions like osteoarthritis.

Exercise Suggestions

Leg Extensions: Sit on a chair and extend one leg at a time. Perform 3 sets of 10 repetitions.
Squats: Stand with feet shoulder-width apart and lower your body as if sitting in a chair. Perform 3 sets of 10 repetitions.

Frequency: Twice a week
Load: Start with light weights and gradually increase as you become more comfortable.

2. Hamstrings: The Unsung Heroes of the Thigh

Function

The hamstrings at the back of the thigh are essential for knee flexion and hip extension. They work in tandem with the quadriceps to provide balanced leg movement.

Potential Issues

Weak hamstrings can lead to lower back pain, hamstring strains, and an imbalance in leg muscle strength, contributing to knee problems.

Exercise Suggestions

Hamstring Curls: Lie on your stomach and curl your legs towards your buttocks. Perform 3 sets of 10 repetitions.
Deadlifts: With a lightweight, bend at the hips and knees, keeping your back straight. Perform 3 sets of 8 repetitions.

Frequency: Twice a week
Load: Start with moderate weights and adjust as needed.

3. Erector Spinae: The Backbone of Good Posture

Function

The erector spinae muscles run along your spine and are crucial for maintaining an upright posture. They support the spinal column and assist in movements like bending and twisting.

Potential Issues

Weak erector spinae can lead to poor posture, chronic back pain, and spinal deformities.

Exercise Suggestions

Back Extensions: Lie face down and lift your upper body off the ground. Perform 3 sets of 10 repetitions.
Planks: Hold your body in a straight line from head to heels for 30 seconds to 1 minute.

Frequency: Three times a week
Load: Start with body weight and add resistance as you progress.

4. Rotator Cuff: The Guardians of Your Shoulders

Function

The rotator cuff is a group of muscles and tendons that stabilize the shoulder joint. They allow for a wide range of arm movements and are crucial for lifting objects.

Potential Issues

A weak rotator cuff can lead to shoulder instability, pain, and a higher risk of injuries like rotator cuff tears.

Exercise Suggestions

Shoulder Internal/External Rotation: Rotate your arm in and out with a light dumbbell. Perform 3 sets of 10 repetitions.
Band Pull-Aparts: Hold a resistance band in front of you and pull it apart. Perform 3 sets of 10 repetitions.

Frequency: Twice a week
Load: Use light resistance bands or weights to start.

5. Gastrocnemius: The Foundation of Balance

Function

The gastrocnemius muscle in the calf plays a vital role in walking, running, and maintaining balance.

Potential Issues

Neglecting this muscle can lead to poor balance, increasing the risk of falls, and may contribute to conditions like plantar fasciitis.

Exercise Suggestions

Calf Raises: Stand on a raised surface and lower your heels below the level of the step. Perform 3 sets of 15 repetitions.
Seated Calf Raises: Sit with weights on your knees and raise your heels. Perform 3 sets of 10 repetitions.

Frequency: Three times a week
Load: Start with body weight and add light weights as you progress.

Aging gracefully isn’t just about avoiding illness; it’s about maintaining a body that can fully engage with life. Focusing on these five muscles and incorporating the suggested exercises into your routine can significantly improve your quality of life in your golden years.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

References

Promoting Brain Health: A Comprehensive Guide for Seniors

Our bodies undergo numerous changes as we age, and our brains are no exception. However, aging doesn’t necessarily mean cognitive decline is inevitable. With the right lifestyle choices, we can maintain our brain health and cognitive function well into our golden years.

This article aims to provide a comprehensive guide on maintaining brain health, preventing dementia, and promoting overall cognitive wellness.

What are the numbers, and how do they affect you?

Below is a summary of the statistics related to brain-related conditions in retired Americans, particularly focusing on Dementia, Alzheimer’s, Parkinson’s, and ALS:

Prevalence of Conditions:
- Alzheimer’s Disease: More than 6 million Americans of all ages are living with Alzheimer’s in 2023. This number is projected to rise to 13.8 million by 2050. Among people aged 65 and older, 1 in 9 people (11.3%) has Alzheimer’s disease.
- Parkinson’s Disease: Approximately 1 million people in the U.S. live with Parkinson’s disease. The prevalence of Parkinson’s disease increases with age, but an estimated four percent of people with PD are diagnosed before age 50.
- ALS (Amyotrophic Lateral Sclerosis): Approximately 16,000 Americans have ALS, and an estimated 5,000 people in the U.S. are diagnosed yearly. ALS is 20% more common in men than in women.
- Dementia: Approximately 5.8 million Americans aged 65 and older live with dementia. By 2050, the number of people aged 65 and older with Alzheimer’s dementia may grow to a projected 13.8 million.
Preventability and Treatability:
- Alzheimer’s Disease: Currently, there is no cure for Alzheimer’s. However, treatments for symptoms are available, and research continues. Some risk factors, such as age and genetics, can’t be changed, but evidence suggests that aspects of lifestyle may play a role in reducing risk.
- Parkinson’s Disease: Parkinson’s disease can’t be cured, but medications can significantly improve symptoms. In some later cases, surgery may be advised. Regular aerobic exercise might reduce the risk of Parkinson’s disease.
- ALS: There is no cure for this disease, but treatment can help to improve the quality of life, relieve symptoms, and prolong survival.
- Dementia: While there is currently no cure for dementia, some treatments can help manage symptoms. Some risk factors, such as age and genetics, can’t be changed, but a healthy lifestyle can help reduce the risk.
Financial Impact:
- The cost of health care and long-term care for individuals with Alzheimer’s or other dementias is substantial. Alzheimer’s is one of the costliest diseases in society. The total payments in 2023 for all individuals with Alzheimer’s or other dementias are estimated at $355 billion (not including unpaid caregiving).
- Health care and long-term care costs for individuals with Parkinson’s disease are also substantial. The economic burden of Parkinson’s disease on patients and their families is estimated to be nearly $25 billion annually.
- The cost of managing ALS can be significant, with some estimates suggesting it can cost up to $200,000 per year.
- The financial impact of dementia care is significant, with costs varying depending on the level of care required. The total estimated worldwide cost of dementia is $818 billion, and it will become a trillion-dollar disease by 2028.

What may be surprising to some is that our lifestyle choices can significantly impact our long-term brain health and significantly increase risk factors. The habits we form, both good and bad, can either support or hinder our cognitive function as we age.

Below are a few examples:

Unhealthy Lifestyle Habits:

Drugs: Recreational drug use can lead to cognitive impairment, memory loss, and in severe cases, irreversible brain damage. Drugs alter the brain’s structure and function, affecting neurotransmitters crucial for communication between brain cells.
Alcohol: Chronic heavy drinking is a risk factor for many health issues, including cognitive decline. It can lead to brain damage and memory loss and increase the risk of developing dementia. Alcohol can cause neurotoxicity and alter the brain’s structure and function.
Cigarettes/Tobacco: Smoking damages brain cells and is associated with cognitive decline. It increases the risk of developing dementia, including Alzheimer’s disease. Nicotine and other chemicals in cigarettes cause oxidative stress and inflammation, which can lead to brain cell damage.

Healthy Lifestyle Habits:

Clean Nutrition: A balanced diet rich in fruits, vegetables, lean protein, healthy fats, and whole grains provide essential nutrients for brain health. Certain nutrients like omega-3 fatty acids, antioxidants, B vitamins, and others support brain function and protect against cognitive decline.
Exercise: Regular physical activity increases blood flow to the brain, supporting the growth and survival of neurons. It also helps reduce stress and improve mood, which can contribute to better cognitive health. Exercise is associated with a lower risk of cognitive decline and dementia.
Proper Hydration: The brain is about 75% water, so staying hydrated is crucial for brain health. Dehydration can impair short-term cognitive function and, if chronic, could lead to long-term issues.
Stress Management: Chronic stress can damage the brain and lead to memory problems and cognitive decline. Techniques such as mindfulness, meditation, and relaxation exercises can help manage stress levels and protect brain health.

What are some of the most effective things you can do to maintain optimal brain health?

First, you must understand what brain health is:

Brain health refers to remembering, learning, planning, concentrating, and maintaining a clear, active mind. It’s about reducing the risk of cognitive decline and brain-related conditions, such as Alzheimer’s disease and other forms of dementia.

Just like physical exercise strengthens our bodies; mental exercise helps keep our brains fit.

Here are some examples of brain-boosting activities:

Puzzles and Games: Crossword puzzles, Sudoku, chess, and card games can stimulate the brain and improve memory and cognitive function.
Reading and Writing: Regular reading and writing can delay cognitive decline.
Learning New Skills: Learning a new language, musical instrument, or any other skill can stimulate the brain and improve its resilience.
Regular Daily Exercise: Exercise and movement stimulate the brain and increase activity within the motor neurons and dopamine receptors, significantly improving cognitive capacity. Also, exercise provides heightened oxygen levels to the brain, promoting healthy brain cells.

Nutrition for Brain Health

What we eat can significantly affect the health and aging of our brains.

These are a few examples of brain-healthy foods:

Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids are essential for brain health.
Antioxidants: Foods rich in antioxidants, such as berries, spinach, and nuts, can delay brain aging and improve memory.
Whole Grains: Whole grains are fiber-rich and can reduce the risk of heart disease, promoting blood flow to the brain.

Easy Lifestyle Habit Changes:

Physical Activity: Regular physical activity increases blood flow to the brain and encourages the development of new brain cells.
Social Engagement: Staying socially active can ward off depression and stress, both of which can contribute to memory loss.
Adequate Sleep: Sleep is essential for memory consolidation. Most adults need 7-9 hours of sleep per night.
Regular Check-ups: Regular check-ups can help detect health issues early and keep them under control.

Maintaining brain health as we age is crucial for preserving our independence, quality of life, and financial viability. By incorporating brain exercises, a nutritious diet, and healthy lifestyle habits into your daily routines, you can fully support your brain health and enjoy your golden years.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Sources:

Alzheimer’s Association. (2021). 10 Ways to Love Your Brain.
Mayo Clinic. (2021). Aging: What to expect.
Harvard Health Publishing. (2021). 12 ways to keep your brain young.

Top Ten Health, Fitness, and Wellness Mistakes That Can Ruin Your Retirement

As retirees, maintaining good health, fitness, and overall wellness is crucial for enjoying a fulfilling retirement. Unfortunately, there are common mistakes that many individuals make, which can hinder the quality of their golden years.

In this article, we’ll explore the top ten health, fitness, and wellness mistakes that retirees should be aware of, provide valuable insights on how to avoid them and the consequences of preventable outcomes.

Long-term outcomes most do not consider when approaching retirement:

Financial Consequences of Preventable Disease: Preventable diseases can significantly impact the financial well-being of retired and elderly adults. According to the Centers for Disease Control and Prevention (CDC), chronic diseases, many of which are preventable, are the leading cause of death and disability among older Americans. The cost of treating chronic conditions can be substantial, leading to increased medical expenses, reduced income, and a higher likelihood of financial strain.

Health Consequences of Preventable Falls: Falls are a prevalent health concern among older adults and can lead to severe health consequences. The National Council on Aging (NCOA) reports that falls are the leading cause of fatal and non-fatal injuries among seniors. Each year, one in four Americans aged 65 and older experiences a fall, and every 11 seconds, an older adult is treated in the emergency room for fall-related injuries.

Overlapping Impact: It is important to note that there is a connection between preventable diseases and preventable falls. Chronic diseases, such as diabetes and heart disease, can increase the risk of falls due to factors like impaired mobility, balance issues, and medication side effects. This overlap emphasizes the need for comprehensive preventive measures to address both health aspects simultaneously.

By the statistics, below are the top ten mistakes made by retirees, which provide the direst of consequences long-term, to the point of risking ruining one’s retirement experience and financial sustainability.

Neglecting Regular Physical Activity: Physical inactivity can lead to a decline in muscle mass, bone density, and cardiovascular health. According to the World Health Organization (WHO), adults 65 years and older should engage in at least 150 minutes of moderate-intensity aerobic activity per week and muscle-strengthening activities twice a week. Regular physical activity can lower the risk of chronic diseases and improve overall well-being during retirement.

Poor Nutrition Choices: As we age, our nutritional needs change, and it becomes essential to maintain a balanced diet. Avoid excessive consumption of processed foods, refined sugars, and unhealthy fats. Focus on nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats like those in nuts and avocados. A well-balanced diet contributes to better weight management, reduced risk of chronic conditions, and improved cognitive function.

Ignoring Mental Health: Mental health is as important as physical health in retirement. Loneliness, depression, and anxiety can be prevalent among retirees. Social connection with friends, family, and community groups can help combat isolation. Engaging in mentally stimulating activities like puzzles, reading, or learning new skills can also improve cognitive function and overall mental well-being.

Skimping on Sleep: Proper sleep is essential for physical and mental restoration. Sleep disturbances can increase the risk of various health issues and impact cognitive abilities. Aim for 7-9 hours of quality sleep each night. Create a relaxing bedtime routine and maintain a comfortable sleep environment to improve sleep quality.

Overlooking Preventive Health Screenings: Routine health screenings can detect potential health issues early on, allowing for timely intervention and treatment. Regular check-ups with healthcare professionals can help monitor blood pressure, cholesterol levels, and glucose levels and ensure healthy daily habits. This proactive approach can prevent more severe health problems in the long run.

Misusing Medications: Polypharmacy is common among older adults using multiple medications simultaneously. It can lead to adverse drug interactions and side effects. Always consult a healthcare professional or pharmacist to review your medications and ensure you understand their proper usage and potential side effects.

Neglecting Flexibility and Balance Exercises: Falls are a significant concern for older adults. Engaging in regular flexibility and balance exercises, like yoga or tai chi, can help reduce the risk of falls and maintain independence. The Centers for Disease Control and Prevention (CDC) recommends balance exercises at least three days per week.

Not Staying Hydrated: Dehydration becomes more common with age and can lead to various health issues. Ensure you drink enough water throughout the day, even if you don’t feel thirsty. Proper hydration is vital for digestion, circulation, temperature regulation, and joint health.

Failing to Manage Stress: Retirement can bring new challenges and stressors. Chronic stress can negatively impact physical and mental health. To maintain emotional well-being, practice stress-reduction techniques, such as meditation, deep breathing, or engaging in hobbies.

Underestimating the Importance of Social Interaction: Social connections significantly promote happiness and overall health during retirement. Engage in activities that allow you to connect with others, such as joining clubs, volunteering, or participating in community events.

By avoiding these common health, fitness, and wellness mistakes, retirees can enhance their quality of life, make the most of their retirement years, and minimize devastating financial impacts that can come from unnecessary healthcare or long-term care expenses.

Prioritizing regular physical activity, maintaining a balanced diet, staying socially active, and focusing on mental well-being are essential steps toward a fulfilling and healthy retirement.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Enhancing Cardiovascular Health – The NO-TREADMILL Approach!

As we age, it becomes increasingly important to prioritize heart health and overall well-being. Low-impact exercises, combined in a circuit format, offer an excellent solution to boost heart health while being gentle on the joints.

In this post, we’ll explore research that supports the benefits of cardiovascular exercise for seniors and provide three examples of low-impact strength exercise-based circuits with brief explanations on how to perform each exercise.

Why this is important for you:

Numerous studies (sources cited below) have demonstrated the positive effects of cardiovascular exercise on overall good health, especially for retirement-age adults.

Engaging in regular aerobic exercise will:

Improve Heart Function: Cardiovascular exercise enhances heart function, increases stroke volume, and improves blood circulation.
Lower Blood Pressure: Regular aerobic workouts can lower resting blood pressure, reducing the risk of hypertension and related complications.
Enhance Endurance: Seniors who participate in cardiovascular activities experience increased stamina and endurance, making daily activities easier.
Reduce Risk of Chronic Diseases: Regular cardiovascular exercise can help prevent or manage chronic conditions such as diabetes, obesity, and heart disease.
Improve Mental Well-being: Cardiovascular workouts release endorphins, reducing stress, anxiety, and depression, leading to improved overall mental health.

Low-Impact Strength Exercise-Based Circuits:

Here are three effective examples of low-impact strength exercise-based circuits suitable for retirement-age adults. Though they are safe and effective, these examples are not intended to be a personalized or inclusive program. Rather, the idea is to provide you with a sample of how programs of this type should be structured.

These circuits provide cardiovascular benefits while being gentle on the joints. To perform each, always begin with a light warmup of basic calisthenics; then, as you start the circuit, the object is to go from one exercise to the next without a rest period or with minimal rest.

*FIT-FACT: Not only is strength-based circuit training good for your heart, but it also helps to preserve/improve strength, enhance flexibility, boost metabolism, and stimulate that “feel good” post-exercise euphoria!

Form is the key, never compromise your mechanics and never take yourself to complete exhaustion.

ENJOY!

Bodyweight Circuit:

a) March in Place: Lift your knees alternately while quickly marching in place; begin with 1 minute and seek to advance this time with each following workout.

b) Wall Push-Ups: Stand arm’s length away from a wall, place your hands on the wall at shoulder height, and perform as many repetitions as possible with good form.

c) Bodyweight Squats: Stand with feet shoulder-width apart, lower yourself into a squatting position, and return to the starting position for as many repetitions as possible with good form.

d) Standing Leg Raises: Hold onto a stable surface for support, lift one leg to the side, and then lower it. Alternate between legs for as many repetitions as possible with good form.

e) Calf Raises: Stand with feet hip-width apart, rise up onto your toes, and then lower your heels to the ground for as many repetitions as possible with good form.

f) Rest for 1 minute and repeat the circuit 2 more times.

Resistance Band Circuit:

a) Bicep Curls with Resistance Band: Stand tall with an offset stance with a resistance band under your feet. Perform as many repetitions as possible with good form.

b) Seated Rows with Resistance Band: Sit on the edge of a chair, wrap the band around your feet, and pull the bands toward your chest for as many repetitions as possible with good form.

c) Shoulder Press with Resistance Band: Stand tall with an offset stance with the band secured behind you, and press the band overhead for as many repetitions as possible with good form.

d) Standing Side Leg Raises with Resistance Band: Stand with the band wrapped around your ankles, lift one leg to the side, then lower it. Alternate between legs for as many repetitions as possible with good form (do the same number of repetitions for each side).

e) Tricep Extensions with Resistance Band: Stand tall with an offset stance, secure the band to a solid surface behind you, then extend your arms overhead, then lower the band behind your head, repeating for as many repetitions as possible with good form.

f) Rest for 1 minute and repeat the circuit 2 more times.

Dumbbell Circuit:

a) Dumbbell Shoulder Press: Stand tall with an offset stance, and hold dumbbells at shoulder height. Press the dumbbells overhead for as many repetitions as possible with good form.

b) Dumbbell Bent-Over Rows: Stand with feet hip-width apart, slightly bend your knees, and lean forward. Hold the dumbbells and perform as many repetitions as possible with good form.

c) Dumbbell Step-Ups: Stand facing a stable surface, step one foot onto it, and then step the other foot up. Step down with one foot, then the other, and repeat for as many repetitions as possible with good form on each leg (be sure to do the same number on each side).

d) Dumbbell Chest Press: Lie on your back with knees bent (on the floor or bench), holding dumbbells above your chest, and press them upward for as many repetitions as possible with good form.

e) Dumbbell Goblet Squats: Hold a dumbbell close to your chest and lower yourself into a squatting position for as many repetitions as possible with good form.

f) Rest for 1 minute and repeat the circuit 2 more times.

Incorporating low-impact strength circuit training into your fitness routine can significantly benefit your cardiovascular health while being gentle on your joints.

The research suggests that regular cardiovascular exercise is vital in promoting seniors’ heart health and overall well-being.

Remember to consult with a healthcare professional before starting any new exercise routine. Stay committed to your heart health, and enjoy the journey to a healthier and happier you!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Sources:

American Heart Association (AHA) – https://www.heart.org/
National Institutes of Health (NIH) – https://www.nih.gov/
Journal of the American Geriatrics Society – https://onlinelibrary.wiley.com/journal/15325415
Journal of Aging and Physical Activity – https://journals.humankinetics.com/view/journals/japa/japa-overview.xml

Staying Active Indoors: 20 Fun Ideas for Keeping Moving When You Can’t Get Outside

We know sometimes the weather can be a bummer and keep you indoors, especially in the heat of summer. But don’t worry; I’ve got you covered with a list of 20 enjoyable activities to stay physically active even when Mother Nature has other plans.

So, put on your exercise clothes, lace up those shoes, and get that body moving!

Dance Party: Clear space, put on your favorite tunes, and dance like nobody’s watching. It’s a fantastic way to get your heart rate up and have a blast.

Indoor Walking: Create an indoor walking track by walking laps around your home or apartment building. Count your steps or challenge yourself to beat your previous record. No space? A quick-pace walk-in-place is another great alternative for getting moving, raising the heart rate, and taking away that feel-good energy boost!

Yoga and Tai Chi: Explore the calming and gentle practices of yoga or tai chi. Look for beginner-friendly videos online or join a local class.

Chair Exercises: Stay seated and work out those muscles with chair exercises. Many workout routines can be modified to accommodate seated positions. If possible, blend with standing exercises in a ratio of 50/50 and use the chair for support if necessary.

Indoor Gardening: Bring the outdoors inside by tending to your plants or starting an indoor garden with herbs or small potted plants. It’s a great way to stay active while enjoying some greenery. Stage these in a place where you can stand while tending to or harvesting.

Stairs Workout: If you have stairs at home, use them to your advantage. Incorporate stair exercises into your routine, like stepping up and down or doing calf raises on a step.

Resistance Band Training: Grab a set of resistance bands and explore various exercises that can be done in the comfort of your home. They’re compact, affordable, and great for building strength.

Indoor Swimming or Water Aerobics: Look for local community centers or gyms with indoor pools that offer swimming or water aerobics classes specifically designed for older adults.

Balloon Volleyball: Inflate a balloon and play a fun game of seated balloon volleyball with friends or family. It’s a great way to have fun and get moving without the risk of injury. A simple string or ribbon taped across the room can act as a net.

Indoor Bowling: Set up a small bowling game in your hallway using empty water bottles and softballs. It’s a fun way to work on your aim and coordination.

Home Workout Videos: Explore the wide variety of workout videos available online or through DVDs. You can find a workout that suits your needs and preferences, from low-impact cardio to strength training.

Puzzle Games: Engage your mind and body with puzzles that require active participation, such as jigsaw puzzles or puzzle mats involving physical movement. Incorporate a 5-and-stand practice; for every five pieces you place, you stand and walk five laps around the table before going again.

Indoor Golf Putting: Set up a mini golf putting green in your living room or hallway. Practice your putting skills and challenge yourself to improve your score.

Virtual Fitness Classes: Many fitness studios and community centers now offer virtual fitness classes you can join from the comfort of your home. Explore options like yoga, Zumba, or even online dance classes.

Active Video Games: Bust a move with dance video games or try virtual reality fitness games that can get you up and moving in a fun and interactive way.

Chair Yoga: Look for chair yoga classes or videos designed for older adults. These exercises can help improve flexibility, balance, and overall well-being.

Indoor Cycling/Biking: Invest in a stationary bike or use a stationary bike at your local gym. Cycling is a low-impact workout that can be enjoyed indoors, rain, or shine.

Mall Walking: When the weather is bad, head to your local shopping mall and join others for a morning or afternoon stroll. It’s a safe and climate-controlled environment perfect for walking and people-watching. Use a pedometer to keep track of distance and watch the time to work to improve your pace.

Active Cleaning: Turn your chores into a workout! Engage in activities like vacuuming, mopping, dusting, or scrubbing to get your heart rate up while keeping your living space clean.

Brain-Body Workouts: Engage in activities that challenge your mind and body, like ballroom dancing, table tennis, or learning a new instrument. These activities promote coordination, cognitive function, and physical fitness.

Remember, staying physically active offers numerous mind and body benefits, regardless of the weather.

Choose activities that you enjoy and that are suitable for your fitness level, always listening to your body.

Stay active, have fun, and keep your eyes on the prize, no matter what the weather brings!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Caffeine, Protein, Supplements, Immunity, and More – Your Questions Answered!

One of the most rewarding aspects of my job is providing clients with reliable answers to their questions by delving into scientific research and analyzing studies.

Whether it’s about finding healthier alternatives to favorite sweet treats, improving performance in sports, or relieving joint pain, my mission is to offer evidence-based information and practical solutions that you can implement.

In this article, I aim to address recent inquiries that I believe will be interesting and beneficial to all readers. However, if you have any questions or need further information after reading this, please don’t hesitate to contact me. I’m always here to help!

QUESTION: “I see conflicting reports on TV about coffee and caffeine. Some say it’s OK, others say it’s good to have daily, and some say it’s unhealthy. What is the truth?”

ANSWER: Numerous independent studies have consistently shown that consuming caffeine in small amounts can have positive effects. Caffeine enhances mental awareness, improves metabolic function and energy levels, reduces perceived exertion during exercise, and enhances overall performance. It is generally considered safe when consumed in moderation.

However, it’s important to note that excessive caffeine intake, surpassing 300mg daily, can lead to unpleasant side effects such as jitters, headaches, heart palpitations, nervousness or anxiety, and fatigue. Regular and high-volume caffeine consumption can also lead to addiction and result in withdrawal symptoms when stopped abruptly.

QUESTION: “My doctor recommends increasing my calcium intake to improve bone density. Should I take the supplement form or eat more dairy?”

ANSWER: Whenever possible, obtaining essential nutrients through a balanced diet is advisable rather than relying solely on supplements. This is particularly relevant for vitamins and minerals like calcium, as they often require other compounds, such as vitamin D-3, for optimal absorption and utilization by the body.

A well-balanced meal that includes a variety of colorful fruits and vegetables is an excellent source of high-quality essential nutrients. While calcium-rich dairy products are a traditional option, other healthy foods provide ample calcium.

These include broccoli, kale, collard greens, oysters, shrimp, salmon, clams, and fortified foods like cereals.

QUESTION: “I’m not much of a meat eater but I need more protein. Would taking shakes or powders be enough?”

ANSWER: Numerous protein supplements are available on the market, and their effectiveness can vary. It’s important to understand what you’re taking and why, as this knowledge can help you make informed decisions, save money (protein supplements can be quite pricey), and avoid potential digestive issues associated with certain formulations.

Opting for a high-quality whey protein blend, such as one that combines whey protein isolate, concentrate, and hydro isolate, can be beneficial. This blend provides fast and medium-digesting protein forms your body can efficiently utilize.

Incorporating such a protein shake into your daily routine, either as a snack or a meal replacement, can be acceptable. However, it is crucial not to replace natural food sources with supplements completely.

*SIDENOTE: If you prefer non-meat protein sources, options like quinoa, beans, lentils, nuts and seeds, tofu, and Greek yogurt are excellent alternatives.

QUESTION: “Is there any truth to the reports that diet can prevent serious illnesses like Covid-19?”

ANSWER: Yes! It is important to note that the following answer is not medical advice, and any concerns or symptoms related to illnesses should be discussed with your healthcare provider.

As reported by Harvard Health, recent studies indicate that individuals who consume a diet rich in fresh fruits and vegetables have a 10% lower risk of developing symptomatic Covid-19 and related diseases.

Furthermore, the data reflects a 41% lower rate of developing severe illness within this same group.

The key lies in reducing inflammatory markers through an antioxidant-rich diet. Elevated levels of inflammation have been shown to impact immune response and prolong recovery from illness negatively.

Focusing your diet around foods high in antioxidants, such as blueberries, raspberries, pomegranates, broccoli, spinach, carrots, potatoes, red bell peppers, kale, squash, beets, and cabbage, can significantly improve your immune system and provide substantial health benefits for all your body’s primary systems.

I have addressed several questions here and would be delighted to share more answers in future installments.

Additionally, I encourage you to explore the Twenty-First Century Aging catalog for additional articles on nutrition, as there are now over 100 informative pieces to choose from!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

How It Works – Balance | What Every Senior Should Know To Limit Fall Risk

Unfortunately, at some point, we may find ourselves going about our daily activities one moment and suddenly ending up in a compromised horizontal position the next.

These unexpected falls can lead to embarrassment, pain, injury, and, in some cases, life-altering consequences.

The causes of these moments of instability can vary. They may result from falls during athletics or sports activities, failure to navigate obstacles in our path, poor eyesight, low-light situations, or declining strength and motor skills associated with inactivity.

But why do these events become more frequent as we age? And can we do anything proactively to retain or improve our sense of balance?

To understand this, let’s look at the systems involved in balance.

Our bodies rely on three main mechanisms for gathering information and relaying it to the brain.

These are the vestibular system, the ocular system (eyes), and the proprioceptive system.

The vestibular system acts like a gyroscope, providing rapid feedback to the brain about body positioning and movement velocities.

The ocular system communicates what is happening around us through visual feedback.

And the proprioceptive system sends feedback to the brain regarding the placement of our extremities, posture, alignment, and environmental factors such as slipperiness or temperature.

As our bodies age, various factors can impact the efficiency and effectiveness of these systems. Visual degeneration, hearing loss, muscle loss (sarcopenia), orthopedic disorders, and other issues can compromise our sense of balance and increase the risk of falls.

However, there are proactive measures we can take, even as we age, to manage factors that adversely affect our sense of balance.

Why is proactively managing movement balance important?

According to the U.S. Centers for Disease Control and Prevention:

One in four Americans aged 65 and older falls annually.
Every 11 seconds, an older adult is treated in an emergency center for a fall.
Every 19 seconds, an older adult succumbs to fall-related injuries.
Falls are the leading cause of fatal injury and the most common cause of non-fatal trauma among older adults.
In 2020, medical costs associated with falls exceeded $67.7 billion.

Prime risk factors:

For many retirees, falls often stem from sedentary lifestyles that lack regular strength-based exercise, aversions to movement-based activities, and the misconception that significant functional decline is a normal part of aging.

This combination leads to joint destabilization, reduced skeletal support, diminished work capacity, compromised posture, difficulties walking with a steady gait, navigating uneven surfaces, and reacting quickly to instability. Consequently, there is a significant decline in movement balance and an elevated risk of falling.

How to minimize your risk:

The good news is that statistically, 90% of falls are preventable! Numerous studies have shown that regular strength-based exercise, a physically active lifestyle, and participation in mind-body activities like yoga and tai-chi can significantly reduce fall risk while enabling an enjoyable, active lifestyle well into advanced age.

What makes this approach so effective?

Exercise positively impacts all the systems involved in balance regulation.

The key is to remember that “to be good at moving, you have to move.”

Regular strength exercise improves movement mechanics, posture, strength, power, proprioceptivity (body awareness), and mechanical awareness.

Mind-body exercises such as yoga and tai-chi enhance proprioceptivity, postural awareness, gross motor skills, and hand-eye coordination.

These exercises don’t have to be incredibly intense or difficult to be effective; they must be done correctly and consistently.

So remember, STAND STRONG, STAND TALL, and DON’T FALL!

Taking proactive steps to improve your sense of balance can significantly impact your overall well-being, quality of life, and prevent painful/preventable/costly incidents.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Time To Harvest The Low-Hanging Fruit – Easy Daily Habits For Healthy Seniors

Sometimes, the most accessible fruits at the base of a tree also happen to be the most delicious!

There’s something inherently satisfying about that apple, orange, or pink grapefruit that you can simply pluck and savor with minimal effort.

In line with this notion, there are moments when we yearn for things to be easy, streamlined, and straightforward. It’s an instinct rooted in our primal desire to conserve energy.

However, as we age, this inclination can lose its context. Instead of aiding our survival, the quest for energy preservation can accelerate the decline of our physical resources.

Here’s something nobody wants to think about, but everyone should be aware of: For the majority of retired adults (as indicated by the statistics below), maintaining physical well-being is often seen as anything but easy or simple. Consequently, this mindset can discourage individuals from leading an active lifestyle and deter them from exercising.

Regrettably, these choices result in numerous preventable health issues, orthopedic problems, reduced mobility, an increased risk of falls, and a diminished quality of life as we age.

Let’s look at the numbers. According to the National Institutes of Health, only 26.1% of adults in retirement age engage in regular physical activity, participating in light to moderate exercise 3-5 times per week.

Merely 8.2% of retired adults meet the standard criteria for good health in aerobic and strength conditioning. Furthermore, over 40% of Americans aged 51 and older are clinically overweight.

But why? Many individuals state that they dislike exercise, have no interest in it, or believe that they have surpassed the point where exercise can provide any benefit.

The same thought process often extends to eating habits and nutrition. Many individuals firmly assert that they have eaten a certain way for most of their lives and believe they have earned the right to eat whatever they want, whenever they want, and in any quantity they desire.

Now for the GOOD NEWS!

Even for those with such beliefs, all hope is not lost when making significant strides toward good health. Some low-hanging fruits—sweet, juicy, and easily within reach—can provide many of the same benefits as regular exercise without setting foot in a gym!

Intrigued? Then grab your metaphorical basket, and let’s harvest these options:

Walk instead of driving whenever possible (give that golf cart a rest).

Take a post-dinner stroll with your spouse or friends.

Mow the lawn using a push mower.

Limit desserts and sweets to once a week.

Take your dog for a walk.

Swap starchy foods like pasta for vegetable alternatives (spaghetti squash or zucchini lasagna)—you might find they taste better than you expect!

Engage in projects around the house that keep you active and on your feet.

Play with your dog at the park—throw a ball, play Frisbee, or chase each other.

Wash your car by hand.

Explore new recipes for healthier versions of your favorite meals.

Attend your favorite sports team’s games in person instead of watching on television.

Remove the wheels from your luggage and carry it.

Walk to a friend’s house instead of communicating electronically.

Dedicate time in your day to physical activity rather than just leisure.

Opt for mixed nuts as a salty snack instead of chips or crackers.

Engage in gardening and home repair activities.

Avoid labor-saving devices like carts or electric caddies.

Take short trips on foot to explore places of historical significance, museums, gardens, and more.

Spend 30 minutes a day playing with your children or grandchildren.

Dance to your favorite music.

Take brisk walks inside a mall when the weather is unfavorable.

Choose the stairs over the escalator or elevator.

Go on hikes and discover the wonders of nature.

This list is not exhaustive, so think of activities you enjoy in your own world and add them to the mix! The ideas presented here are intended to inspire you to find reasons to move a central aspect of your lifestyle.

While structured workouts may be the most efficient way to achieve fitness goals, the options listed above offer a simple means to get moving and enjoy the quality of life you deserve—BECAUSE YOU CAN!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com