Tag: sixtyandme

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.

Collagen – What Is It? How Is It Used? Where Does It Come From?

Collagen, the most abundant protein in the human body, is the building block for various tissues, including skin, bones, and connective tissues. Its role in maintaining structural integrity has made it a subject of intense research and commercial interest.

This article aims to provide an exhaustive overview of collagen, exploring its types, functions, latest trends, analysis, and potential applications.

Types of Collagen

Type I

Found predominantly in the skin, tendons, and bones, Type I collagen is renowned for its tensile strength.

Type II

This type is primarily located in cartilage and is crucial for joint health.

Type III

Commonly found alongside Type I, Type III collagen is present in the skin, blood vessels, and internal organs.

Other Types

While Types I, II, and III are the most common, there are at least 16 types of collagen, each with unique properties and functions.

Market Trends and Research

Collagen and Gelatin Market Forecast

According to a report by Business Growth Reports, the collagen and gelatin market is expected to experience significant growth, with projections extending to 2030. The market is segmented by a variety of companies with a specific research focus (Bovine, Porcine, Marine), and expanding commercial uses/applications (Wound Care, Orthopedic, Cardiovascular).

Collagen Supplement Market

A report by Allied Market Research indicates that the collagen supplement market (driven by Mineral Collagen Composites) is also on the rise, particularly in the United States.

Mineral Collagen Composites

The Mineral Collagen Composites Market is expected to reach a multimillion-dollar valuation by 2030.

These composites are primarily sourced from bovine or porcine collagen and synthesized hydroxyapatite, although marine and plant-based alternatives are also being explored.

They are extensively used in orthopedic and dental surgeries as bone graft substitutes, offering a biocompatible and bioresorbable option that encourages natural bone regeneration.

Uses and Applications

Skincare

Anti-Aging Products

Collagen is a cornerstone ingredient in anti-aging skincare products. It is believed to improve skin elasticity, reduce wrinkles, and increase skin moisture. Products range from serums and moisturizers to masks and even injectable fillers.

Wound Healing

Collagen-based creams and ointments heal minor burns, cuts, and other skin injuries. They work by providing a scaffold for new tissue growth.

Sun Damage Repair

Some skincare products combine collagen with antioxidants to repair sun damage, aiming to reverse the degradation of collagen fibers due to UV exposure.

Dietary Supplements

Skin, Hair, and Nails

Oral collagen supplements are often marketed for improving the health of skin, hair, and nails. These supplements usually contain hydrolyzed collagen, which is easier to absorb.

Joint Health

Collagen supplements, particularly those containing Type II collagen, are promoted for improving joint health by reducing inflammation and promoting cartilage repair.

Bone Health

Some studies suggest that collagen supplements can improve bone density, although more research is needed to substantiate these claims.

Medical Applications

Wound Care

Collagen dressings are used in the medical field to treat various types of wounds, including ulcers and burns. These dressings provide a moist environment that is conducive to healing.

Orthopedic Treatments

Collagen is used in cartilage repair procedures, often as a scaffold that allows for the growth of new cartilage cells.

Cardiovascular Applications

Collagen is used in vascular grafts due to its strength and biocompatibility. It is a temporary structure until the body can replace it with tissue.

Dental Surgery

Collagen membranes are used in dental procedures for guided tissue regeneration. They act as a barrier to the growth of specific types of cells.

Food and Beverage

The human body synthesizes collagen through a complex biochemical process involving converting amino acids and other precursors like proline and hydroxyproline.

These amino acids are often sourced from dietary proteins. Vitamin C plays a pivotal cofactor in the enzymatic reactions that stabilize the collagen molecule.

While the body is generally proficient at producing collagen, the synthesis rate declines with age, leading to signs of aging such as wrinkles and joint pain.

As for dietary intake, collagen is not considered an essential nutrient; however, a diet rich in protein and specific amino acids can support the body’s natural collagen production.

Therefore, while direct collagen intake through supplements or food sources like bone broth is not strictly necessary, it has gained popularity for its potential to augment the body’s natural collagen reserves.

However, an opportunistic market for collagen-rich products has emerged and includes items such as:

Collagen-Infused Drinks

Collagen peptides are being added to various beverages, from smoothies to coffee, claiming to offer skin and joint health benefits.

Edible Products

Collagen is also found in foods like bone broth and gelatin-based desserts. These are considered natural sources of collagen, although their efficacy in providing health benefits is still under study.

Misinformation and Caveats

While collagen has many proven benefits, being wary of exaggerated claims and misinformation is crucial. Always consult with healthcare professionals for accurate information. Not all collagen products are created equal; the source, processing method, and formulation can significantly impact their efficacy.

Collagen is more than just a buzzword; it’s a vital protein with diverse applications and a growing market. Its role in human health is complex and multifaceted, warranting the attention it receives from the scientific community and the general public.

Whether you’re interested in skincare, health supplements, or medical treatments, collagen can provide exceptional benefits. Always do your research and consult a professional with any questions regarding your health.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

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:

  1. Improve Heart Function: Cardiovascular exercise enhances heart function, increases stroke volume, and improves blood circulation.
  2. Lower Blood Pressure: Regular aerobic workouts can lower resting blood pressure, reducing the risk of hypertension and related complications.
  3. Enhance Endurance: Seniors who participate in cardiovascular activities experience increased stamina and endurance, making daily activities easier.
  4. Reduce Risk of Chronic Diseases: Regular cardiovascular exercise can help prevent or manage chronic conditions such as diabetes, obesity, and heart disease.
  5. 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!

  1. 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.

  1. 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.

  1. 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:

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

The Healing Power of Laughter: Health Benefits and Ten Chuckle-Worthy Jokes

Laughter truly is the best medicine, and it’s not just a saying! Research has shown that humor and laughter have remarkable health benefits, especially for seniors and baby boomers.

In this article, we explore the incredible advantages of humor, from boosting mental well-being to enhancing physical health.

BONUS: As a reward for sticking with me until the end, there are ten chuckle and share-worthy jokes sure to put a smile on your face!

The Impact of Laughter on Mental Health:

Laughter is a powerful antidote to stress, anxiety, and depression. For seniors and baby boomers, maintaining good mental health is vital for overall well-being.

Here are a few of the ways humor can positively impact mental well-being:

  1. Stress Relief: Laughter triggers the release of endorphins, the body’s natural feel-good chemicals, reducing stress levels and promoting relaxation.
  2. Mood Enhancement: Engaging in humor and laughter can boost your mood, alleviating sadness and anxiety.
  3. Social Connection: Sharing laughter strengthens social bonds, combats loneliness, and creates a sense of belonging.
  4. Cognitive Function: Humor stimulates the brain, improving cognitive abilities such as memory, creativity, and problem-solving skills.

Physical Health Benefits of Laughter:

Laughter not only uplifts the mind but also positively impacts physical health.

Here are just a few of the ways humor can benefit the body:

  1. Immune System Boost: Laughing increases the production of antibodies and activates immune cells, strengthening the body’s defense against illnesses.
  2. Pain Relief: Laughter releases endorphins, natural painkillers that can temporarily alleviate discomfort and chronic pain.
  3. Cardiovascular Health: When we laugh, our blood vessels expand, increasing blood flow and improving cardiovascular function.
  4. Muscle Relaxation: A good belly laugh can release muscle tension, promoting relaxation and reducing; physical stress.

Now, let’s add some laughter to your day!

(if you don’t think my jokes are funny, have a goofy laugh anyway!)

  • Why don’t scientists trust atoms? Because they make up everything!
  • I asked the librarian if they had any books on paranoia. She whispered, “They’re right behind you!”
  • What do you call fake spaghetti? An impasta!
  • I used to hate facial hair, but then it grew on me!
  • What do you call a snowman with a six-pack? An abdominal snowman!
  • Did you hear about the mathematician who’s afraid of negative numbers? He’ll stop at nothing to avoid them!
  • How does a penguin build its house? Igloos it together!
  • What did one hat say to the other hat? “You stay here; I’ll go on ahead!”
  • I went to buy some camouflage trousers, but I couldn’t find any.
  • Why don’t skeletons fight each other? They don’t have the guts!

Laughter truly has remarkable benefits for improving mood, quality of life, and even good health.

So, take a moment to find joy in the lighter side of life. Share a laugh with friends and loved ones, and remember, laughter is a gift that keeps on giving!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

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

15 Superfoods That Kick Bad Cholesterol to the Curb and Boost Your Good Cholesterol!

When managing your cholesterol for good health, your diet plays the most significant role in maintaining a healthy cholesterol profile, regardless of genetics.

What is cholesterol, and what is the difference between HDL and LDL?

HDL (high-density lipoprotein) cholesterol and LDL (low-density lipoprotein) cholesterol are two types of cholesterol found in our bloodstream. While they both play a role in the body, they affect our health differently.

HDL cholesterol, often called “good” cholesterol, helps remove excess cholesterol from the bloodstream and carries it back to the liver, where it can be broken down and eliminated from the body. Higher levels of HDL cholesterol are associated with a reduced risk of heart disease because it helps prevent plaque buildup in the arteries.

On the other hand, LDL cholesterol, often called “bad” cholesterol, can contribute to plaque development in the arteries. When LDL cholesterol levels are high, it can lead to the buildup of fatty deposits in the artery walls, restricting blood flow and increasing the risk of heart disease and stroke.

Having high HDL cholesterol levels is generally considered beneficial for cardiovascular health, while high LDL cholesterol levels are considered detrimental. However, it’s important to note that the overall balance of cholesterol in the body and other factors such as inflammation and triglyceride levels also play a role in determining heart disease risk.

Maintaining a healthy HDL and LDL cholesterol balance is crucial for cardiovascular health.

Lifestyle factors such as a healthy diet, regular physical activity, avoiding smoking, and managing weight can help regulate cholesterol levels.

What are the ideal numbers?

Healthy cholesterol ranges can vary depending on individual factors such as age, gender, and overall health.

General guidelines for healthy cholesterol levels:

Total Cholesterol:

  • Desirable: Less than 200 mg/dL
  • Borderline high: 200-239 mg/dL
  • High: 240 mg/dL and above

LDL Cholesterol (Bad Cholesterol):

  • Optimal: Less than 100 mg/dL
  • Near-optimal: 100-129 mg/dL
  • Borderline high: 130-159 mg/dL
  • High: 160-189 mg/dL
  • Very high: 190 mg/dL and above

HDL Cholesterol (Good Cholesterol):

  • Desirable: 60 mg/dL and above (higher is better)
  • Poor: Less than 40 mg/dL for men, less than 50 mg/dL for women

Triglycerides:

  • Desirable: Less than 150 mg/dL
  • Borderline high: 150-199 mg/dL
  • High: 200-499 mg/dL
  • Very high: 500 mg/dL and above

Now that we understand what cholesterol is and what ideal numbers for good health would be, let’s dive into 15 delicious and nutritious foods that can help you lower bad LDL cholesterol and promote the superhero HDL cholesterol:

Avocado: Creamy and oh-so-delicious avocados are packed with heart-healthy monounsaturated fats. They not only raise good cholesterol levels but also lower bad ones.

Oats: Start your day with a bowl of whole-grain oats. Rich in soluble fiber, oats work wonders in reducing LDL cholesterol. Plus, they keep you full and energized throughout the morning.

Olive Oil: Swap out unhealthy fats with extra virgin olive oil. This golden elixir contains monounsaturated fats that help lower bad cholesterol levels while increasing the good cholesterol in your body.

Fatty Fish: Dive into a seafood feast with fish like salmon, mackerel, and trout. These oily fishes are rich in omega-3 fatty acids, raising your HDL levels, lowering triglycerides, and reducing the risk of heart disease.

Nuts: Go nuts for nuts! Almonds, walnuts, and pistachios are brimming with healthy fats, fiber, and plant sterols—snack on a handful to improve your cholesterol profile and support a healthy heart.

Legumes: Beans, lentils, and chickpeas are excellent sources of soluble fiber, which binds to cholesterol and helps eliminate it from your body. Add these mighty legumes to your soups, salads, and stews for a heart-healthy boost.

Berries: Sweet, vibrant, and packed with antioxidants; berries like blueberries, strawberries, and raspberries are rich in polyphenols. These compounds can help raise HDL cholesterol and protect against heart disease.

Dark Chocolate: Yes, you read it right! Satisfy your sweet tooth with a moderate amount of dark chocolate (70% cocoa or higher). Dark chocolate contains flavonoids that improve blood flow, lower blood pressure, and increase HDL cholesterol.

Spinach: Popeye knew what he was doing! Spinach is a leafy green powerhouse loaded with lutein, fiber, and plant sterols. Incorporate spinach into your salads, smoothies, or sautés for a heart-healthy boost.

Garlic: Not only does garlic add a flavorful punch to your dishes, but it also contains allicin, a compound that may help lower bad cholesterol and prevent blood clots.

Whole Grains: Swap refined grains for whole grains like quinoa, brown rice, and whole wheat bread. They are packed with fiber and nutrients that can lower bad cholesterol and reduce the risk of heart disease.

Green Tea: Sip your way to a healthier heart with a cup of green tea. This delightful beverage is loaded with antioxidants called catechins, which have been shown to improve cholesterol levels.

Soy: Incorporate soy-based foods like tofu and edamame into your diet. Soy contains plant sterols that help block cholesterol absorption, lowering LDL levels.

Pomegranate: Bursting with vibrant flavor and antioxidants, pomegranates can help prevent the oxidation of LDL cholesterol, reducing the risk of plaque buildup in your arteries.

Green Leafy Vegetables: Vegetables like kale, spinach, and Swiss chard are fantastic additions to a cholesterol-lowering diet. They are low in calories and high in nutrients, including fiber, antioxidants, and plant sterols. These components help lower LDL cholesterol levels and reduce the risk of heart disease.

Who says eating healthy has to be boring?

With these 15 superfoods in your arsenal, you can take charge of your cholesterol levels and promote a healthier heart.

So, grab your apron, hit the grocery store, and whip up some delicious meals that will please your taste buds, manage those cholesterol levels, and contribute positively to a healthy waistline!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Five Examples Where Bigger Really Is Better

In circumstances where financial investment is involved, size often equates to value. 

For example, when shopping for a diamond ring, steak, boat, RV, or house. The more expansive the item is in size, the easier to justify the price.

With your body and good health, there are also factors where bigger really is better!

Change is just a factor of life in the post-retirement body, some for the better, others not so much. Because your health and movement management needs shift with age, so should your daily habits. This means springing for the larger “deluxe model” is, sometimes, the better value!

Below are five examples of things where going big produces the best bang for your good-health buck:

  • While taking BIG steps when you walk gets you where you want to go in less time, taking larger steps also increases stability by creating surface area (reducing fall risk), minimizes shock transferred to the joints, and produces functional linearity in your muscles – which naturally maintains flexibility. 
  • Though your overall calorie needs diminish as you age, your need for a BIGGER protein ratio on the plate becomes more critical. Shifting to a higher percentage of protein to carbohydrates improves blood sugar stability and promotes satiation (helping you feel fuller, faster, and longer) while providing your body with the vital amino acids to keep your muscles strong and healthy. 
  • Taking in BIGGER breaths when you inhale and prolonging the exhale vastly improves energy levels, enhances mental focus, reduces stress/anxiety, and even helps you fall asleep faster! In addition, virtually all things life within your body are oxygen-driven, so when you provide your body with a sufficient supply, the efficiency in which these systems operate is significantly improved.
  • BIG muscles are not just for show! In this context, there is a vast difference between muscle development and muscle over-development. Muscles developed properly through structured strength exercises maintain a healthy density, which is not the same as volume (like for bodybuilders). This density protects you from injury, facilitates movement, provides structural alignment/support, and increases energy metabolism. 
  •  BIG movements produce BIG results! Therefore, it is important to seek out strength exercises involving multiple joints (presses, rows, squats, deadlifts, etc.) and regularly work your body as a whole unit. This approach is more mechanically efficient than single-joint or machine exercises, and the benefits of keeping the brain in sound control of your movement are vastly improved.

For many, seeking moderation or minimizing resource expenditures with age is a natural compulsion. However, just like with picking out that ideal house, RV, or even selecting a cruise ship for that next vacation – sometimes bigger is just better!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Hernia’s and Exercise – What You Should Know

Statistically, around 10% of Americans will develop a hernia throughout their lifetime (men & women). Often, because hernias can be asymptomatic, many will never know they have it. 

But, unfortunately, for others, very serious and even life-threatening complications can arise, mandating immediate medical treatment.

So, what is a hernia? The graphic below shows the six most common types of hernia. 

Each is best described as a protrusion of the intestines through a weakened or structurally compromised area within the abdominal wall.

Causes for hernias vary from development at birth, extreme exertion, surgical incision sites, through rapid weight loss. In most adults, hernias are best treated through healthy lifestyle habits, including; regular exercise, maintaining a healthy body weight, and eating foods that are non-irritating to the digestive system.

However, in some extreme cases, it becomes medically necessary to repair hernias surgically. A repair is most often done by inserting a mesh material into the compromised area to reinforce the abdominal wall (alternately, the weakened muscle tissue is sutured closed). This resolves the issue in most cases, and the person can live a normal/healthy lifestyle.

A consideration for choosing a mesh-type repair over a traditional muscle suturing is that up to 30% of hernia mesh repairs can develop complications, including recurrence and chronic pain at the repair site.

So, can you still exercise if you have a hernia or a hernia repair? 

What can you do? What shouldn’t you do?

Not only can you exercise – YOU MUST!

The caveat is you must choose exercises that avoid lifting extremely heavy poundage (typically 50+ pounds for most adults), stretching the abdominal wall (such as hyper-extension exercises), and positional lifting that involves having your feet spaced wider than shoulder-width apart. 

Why you MUST exercise to manage hernia involves developing and maintaining strength within the abdominal wall. The stronger these muscles are/become, the better job they do at containing the contents of your organ cavity and preventing/limiting protrusion.

Hernias can be made worse without regular strength exercise and have an increased risk of complications.

The best practice approach for choosing hernia-safe exercise is to work with loads less than 50 pounds in repetition ranges of 8 – 20 utilizing free-form/full-body exercises. 

Free-form exercises (body weight, TRX, cable, band, ball, kettle bell, dumbbell, etc.) are many times more efficient than machine training and passively recruit your abdominal core muscles to provide spinal support as you produce force. 

Exercising in this fashion allows you to functionally train your core muscles without doing traditional abdominal exercises like sit-ups or crunches, which could worsen the problem.

Finally, it is best to always follow guidance/direction from your doctor regarding exercising with any medical condition. Due to the varying levels of severity with many types of hernias, your physician may have specific guidance relevant to your situation. 

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Age-Well Arizona

joe@agewellarizona.com

Minnesota Surfin’

Once upon a time, in the land of palm trees and sunny beaches, there lived a senior husband and wife, Kimo and Leilani. They were avid surfers who had spent their entire lives riding the waves of beautiful Hawaii. But one day, an unexpected twist of fate led them to move to the landlocked city of Minneapolis, Minnesota.

Kimo and Leilani were determined not to let their love for surfing fade away, even if they were miles away from the ocean. They figured that Minnesota, with its countless lakes, would surely offer them some wave-riding opportunities. So, armed with their surfboards, sunblock, and a ton of enthusiasm, they set off on their quest to find the perfect surf spot in their new home.

As they arrived at one of the many picturesque lakes in Minneapolis, they couldn’t help but chuckle at the sight of people ice fishing in the winter wonderland. Undeterred by the frozen surroundings, Kimo and Leilani donned their wetsuits and waded into the icy waters, surfboards in hand.

With a determined look in their eyes, they paddled out onto the frozen lake, imagining themselves riding the waves of their dreams. The locals passing by couldn’t help but stop and stare in disbelief as they witnessed this tropical couple attempting to surf on a frozen lake.

Kimo caught a glimpse of a small hill covered in snow nearby and had a brilliant idea. He pointed excitedly to Leilani and yelled, “Leilani, look! I’ve found the perfect wave!” Leilani, always up for an adventure, followed his gaze and burst into laughter.

The couple raced towards the snowy slope and hopped onto their surfboards, using them as makeshift sleds. With whoops of joy and laughter, they slid down the hill, pretending they were riding the most epic waves of their lives. They didn’t mind the icy cold or the bewildered looks from onlookers—they were simply happy to be enjoying their new home in their own unique way.

As the seasons changed and the ice melted, Kimo and Leilani discovered a whole new side to their surfing adventures. They realized that paddleboarding on the calm lakes of Minnesota was a great way to stay connected to the water. They glided along the serene waters, reminiscing about the crashing waves of Hawaii and making the locals smile with their enthusiasm.

Kimo and Leilani became local legends, known as the “Surfing Seniors of the Frozen North.” They brought joy and laughter wherever they went, reminding everyone that sometimes, it’s not about the destination but the spirit of adventure that matters.

And so, Kimo and Leilani proved that even in the unlikeliest of places, waves of laughter and joy can be found. Their hilarious surfing escapades in Minneapolis became the stuff of legends, spreading smiles and warm memories throughout the land of frozen lakes and snowy hills.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

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