Exercise and physical activity are great for your mental and physical health and help keep you independent as you age. Here are a few things you may want to remember when beginning to exercise.

Start slowly when beginning exercise

The key to being successful and safe when beginning a physical activity routine is to build slowly from your current fitness level. Over-exercising can cause injury, which may lead to quitting. A steady rate of progress is the best approach.

To play it safe and reduce your risk of injury:

• Begin your exercise program slowly with low-intensity exercises.
• Warm up before exercising and cool down afterward.
• Pay attention to your surroundings when exercising outdoors.
• Drink water before, during, and after your workout session, even if you don’t feel thirsty. Play catch, kickball, basketball, or soccer.
• Wear appropriate fitness clothes and shoes for your activity.
• If you have specific health conditions, discuss your exercise and physical activity plan with your healthcare provider.

Make notes about how these test exercises feel. If the exercises are hard, do what’s comfortable and slowly build up. If they were easy, you know your level of fitness is higher. You can be more ambitious and challenge yourself.

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Published by: AARP

Want to lower your blood pressure? A new study pinpoints exactly what kind of exercise is best for easing blood pressure, and it doesn’t involve running on the treadmill or pumping iron at the gym.

Instead, the study reveals that static isometric exercises like wall sits (also known as wall squats) and planks — which engage muscles without movement — are best for lowering blood pressure.

The new analysis, a systematic review of 270 studies, published in the British Journal of Sports Medicine (BJSM), confirms that many types of exercise — including aerobic activity, weight training and high-intensity interval training – help to lower blood pressure, but it found that isometric exercises offer the biggest benefit.

Of the exercises examined, the wall sit was the most effective, the study found.

What are static isometric exercises?

To perform a static isometric exercise, you hold your body in one position until your muscles tire. Examples include wall sits, planks and side planks, glute bridges and heel raises.

Why is isometric exercise best for blood pressure?

When you do any type of exercise, your blood pressure temporarily increases because your heart pumps harder, moving your blood through your arteries more forcefully. If you exercise repetitively, your heart gets stronger, so it can pump blood with less effort, and that can help your resting blood pressure to drop. 

How to get started with isometric exercise

If you have been diagnosed with high blood pressure or other cardiovascular issues, talk to your health care provider before starting an exercise program.

The BJSM study found that just three sessions a week of isometric exercise can lead to a significant reduction in blood pressure. Doing wall sits, for example, lowered systolic blood pressure (the top number in a reading) by 10 mmHg and diastolic pressure (the bottom number in a reading) by 5 mmHg, the study found.

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Most people tend to focus on one type of exercise or activity and think they’re doing enough. Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and the risk of injury. No matter your age, you can find activities that meet your fitness level and needs!

Endurance exercises for older adults

Endurance activities, often referred to as aerobics, increase your breathing and heart rates. These activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do every day. Endurance exercises improve the health of your heart, lungs, and circulatory system. They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others.

Strength exercises for older adults

Your muscular strength can make a big difference. Strong muscles help you stay independent and make everyday activities feel easier, like getting up from a chair, climbing stairs, and carrying groceries. Keeping your muscles strong can help with your balance and prevent falls and fall-related injuries. You are less likely to fall when your leg and hip muscles are strong. Some people call using weight to improve your muscle strength “strength training” or “resistance training.”

Some people choose to use weights to help improve their strength. If you do, start by using light weights at first, then gradually add more. Other people use resistance bands, and stretchy elastic bands that come in varying strengths.

Balance exercises for older adults

Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. Many lower-body strength exercises also will improve your balance.

Flexibility exercises for older adults

Stretching can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back your car out of the driveway.

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This bone-strengthening class led by American Council on Exercise (ACE)-certified instructor Mitch Menik each Monday will guide you through dynamic standing, stretching and chair exercises, performed with or without weights, designed to mildly stress the body.

Such mild stress can spur an increase in bone density and help strengthen the muscles that support the skeletal structure. These movements also help increase overall flexibility and improve balance to help avoid falls. Gentle motions focused on breath work help oxygenate the blood. Please consult your physician before beginning any new exercise regimen.

How to Join

To attend this class, you must register each month, indicating which sessions you plan to attend. Please note that you must be signed in to your AARP.org account or create an account to register for events. AARP membership is not required. You will be emailed a link to join the class via Zoom prior to the event.

Explore other free online exercise classes. Contact AARP Oregon at oraarp@aarp.org for more information.

To explore local events hosted by AARP in your state, visit AARP Local.

Event Schedule

Monday, Jan 8

6:00 p.m.

Session 1

Monday, Jan 22

6:00 p.m.

Session 2

Monday, Jan 29

6:00 p.m.

Session 3

The post Fitness Class: Strengthen Your Bones appeared first on C-Medisolutions.

This bone-strengthening class led by American Council on Exercise (ACE)-certified instructor Mitch Menik each Monday will guide you through dynamic standing, stretching and chair exercises, performed with or without weights, designed to mildly stress the body.

Such mild stress can spur an increase in bone density and help strengthen the muscles that support the skeletal structure. These movements also help increase overall flexibility and improve balance to help avoid falls. Gentle motions focused on breath work help oxygenate the blood. Please consult your physician before beginning any new exercise regimen.

How to Join

To attend this class, you must register each month, indicating which sessions you plan to attend. Please note that you must be signed in to your AARP.org account or create an account to register for events. AARP membership is not required. You will be emailed a link to join the class via Zoom prior to the event.

Explore other free online exercise classes. Contact AARP Oregon at oraarp@aarp.org for more information.

To explore local events hosted by AARP in your state, visit AARP Local.

Event Schedule

Monday, Jan 8

6:00 p.m.

Session 1

Monday, Jan 22

6:00 p.m.

Session 2

Monday, Jan 29

6:00 p.m.

Session 3

The post Fitness Class: Strengthen Your Bones appeared first on C-Medisolutions.

Many factors influence healthy aging. Some of these, such as genetics, are not in our control. Others — like exercise, a healthy diet, going to the doctor regularly, and taking care of our mental health — are within our reach. Research supported by NIA and others has identified actions you can take to help manage your health, live as independently as possible, and maintain your quality of life as you age. Read on to learn more about the research and the steps you can take to promote healthy aging.

Get moving: Exercise and physical activity

Whether you love it or hate it, physical activity is a cornerstone of healthy aging. Scientific evidence suggests that people who exercise regularly not only live longer but also may live better — meaning they enjoy more years of life without pain or disability. Older adult, in a park, doing yoga on a mat

A study of adults 40 and older found that taking 8,000 steps or more per day, compared to only taking 4,000 steps, was associated with a 51% lower risk of death from all causes. You can increase the number of steps you take each day by doing activities that keep your body moving, such as gardening, walking the dog, and taking the stairs instead of the elevator.

Healthy eating: Make smart food choices

Making smart food choices can help protect you from certain health problems as you age and may even help improve brain function. As with exercise, eating well is not just about your weight. With so many different diets out there, choosing what to eat can be confusing. The 2020-2025 Dietary Guidelines for Americans provide healthy eating recommendations for each stage of life. The Dietary Guidelines suggest an eating pattern with lots of fresh fruits and vegetables, whole grains, healthy fats, and lean proteins.

Getting a good night’s sleep

Getting enough sleep helps you stay healthy and alert. Even though older adults need the same seven to nine hours of sleep as all adults, they often don’t get enough. Feeling sick or being in pain can make it harder to sleep, and some medicines can keep you awake. Not getting enough quality sleep can make a person irritable, depressed, forgetful, and more likely to have falls or other accidents.

Leisure activities and hobbies

Your favorite activities are not only fun — they may also be good for your health. Research shows that people who participate in hobbies and social and leisure activities may be at lower risk for some health problems. For example, one study found that participation in a community choir program for older adults reduced loneliness and increased interest in life. Another study showed that older adults who spent at least an hour reading or engaged in other hobbies had a decreased risk of dementia compared to those who spent less than 30 minutes a day on hobbies.

Quit smoking

It doesn’t matter how old you are or how long you’ve been smoking, research confirms that even if you’re 60 or older and have been smoking for decades, quitting will improve your health. Quitting smoking at any age will:

• Lower your risk of cancer, heart attack, stroke, and lung disease
• Improve your blood circulation
• Improve your sense of taste and smell
• Increase your ability to exercise
• Set a healthy example for others
• Alcohol and other substances

Like all adults, older adults should avoid or limit alcohol consumption. In fact, aging can lead to social and physical changes that make older adults more susceptible to alcohol misuse and abuse and more vulnerable to the consequences of alcohol. Alcohol dependence or heavy drinking affects every organ in the body, including the brain.

Go to the doctor regularly

Going to the doctor for regular health screenings is essential for healthy aging. A 2021 study found that getting regular check-ups helps doctors catch chronic diseases early and can help patients reduce risk factors for disease, such as high blood pressure and cholesterol levels. People who went to the doctor regularly also reported improved quality of life and feelings of wellness.

The post What Do We Know About Healthy Aging? appeared first on C-Medisolutions.

Join this class by Zoom:

Meeting ID: 841 2285 1320

OR

Call in with a phone:

1-888-788-0099

Meeting ID: 841 2285 1320

The post Strength and Stability appeared first on C-Medisolutions.

Published by: AARP

Researchers agree: Belly fat, specifically something called visceral fat, is harmful to your health. This fat in the belly area can lead to health problems including cardiac disease, type 2 diabetes, cancer, dementia, and stroke. What’s more, it’s an indicator of premature death.

Exercise to get rid of belly fat

Experts say the only way to get rid of belly fat is a comprehensive lifestyle approach that incorporates both diet and exercise. “The ideal approach involves addressing your overall lifestyle, including eating a balanced diet of whole, naturally fiber-rich foods, being regularly active, prioritizing sleep, not drinking excessively, and managing stress,” says Cynthia Sass, a private practice dietitian who works with clients long distance and specializes in nutrition for mental and physical performance and longevity.

Regular, consistent cardiovascular, or aerobic, exercise like walking, running and swimming has been shown to help burn calories and some fat. But high-intensity intermittent exercise (HIIE) — also referred to as high-intensity interval training (HIIT) — is a more efficient way of exercising, getting more results in less time.

HIIT is a form of cardiovascular exercise that alternates between short bouts of high-intensity and low-intensity exercise for the duration of the workout, which is usually 30 minutes or less. This type of interval training includes walking or running at a slow pace, then speeding it up, then repeating. It can also include aerobic, boot-camp-style cycling, or any classes that alternate between slower to moderate-intensity and high-intensity movements.

Cut down on sugar

Sugar — particularly hidden sugar in the diet — is one of the leading causes of fat and specifically belly fat, according to Promaulayko. “Excess sugar is a major driver of belly fat and fat in general because we only need very little for energy. The rest is stored as fat. And the fact is, we’re getting way more than we need via added and hidden sugars,” Promaulayko says. “We’re only supposed to be getting 10 percent of our daily calories from sugar, but we’re getting about 40 percent of our daily calories from sugar.”

Eat a plant-based diet

Sass recommends eating a healthy, balanced, plant-based diet. “Plant foods rich in monounsaturated fat — avocado and avocado oil, extra virgin olive oil, whole Mediterranean olives and olive tapenade, nuts, and nut butter — as part of a healthy balanced diet may help reduce belly fat,” she says. These healthy fats have been shown to improve insulin sensitivity and reduce inflammation, two conditions that are also linked to belly fat, she adds.

Limit ultra-processed foods

A recent study by the NYU Global School of Public Health found that consumption of ultra-processed foods has risen in the majority of the population in the last two decades. The researchers said that eating these ultra-processed foods — such as sodas, frozen pizza, fast food, salty snacks, and sugary breakfast cereals — “may be a key driver of the U.S. obesity epidemic.” Other recent studies have linked highly processed foods to higher risks of dementia, cancer, and death from heart disease. Research has found that these foods can increase your risk of gaining belly fat. So, try to cut way down on frozen meals, fast food, chips, and sugary drinks. Note that not all processed foods are necessarily bad for you: Bagged salads, canned beans, and frozen fruits and vegetables, for example, are processed but can also be healthy options. 

Consider intermittent fasting

There are many types — from time-restricted eating (limiting your eating window to a certain amount of time per day) to alternate-day fasting, where you limit calories to 500 or 600 two nonconsecutive days a week, to brief continuous fasts, Sass says. “Intermittent fasting has been shown to help reduce belly fat,” she says. But what you eat when you’re not fasting is key to whether you’ll lose weight.

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Almost anyone, at any age, can do some type of physical activity. You can still exercise even if you have a health condition like heart disease, arthritis, chronic pain, high blood pressure, or diabetes. In fact, physical activity may help. For most older adults, physical activities like brisk walking, riding a bike, swimming, weightlifting, and gardening are safe, especially if you build up slowly. You may want to talk with your doctor about how your health condition might affect your ability to be active.

Your heart keeps your body running. As you grow older, some changes in the heart and blood vessels are normal, but others are caused by disease. Choices you might make every day, such as eating healthy, maintaining a healthy weight, and aiming to be more physically active, can contribute to heart health. Inactive people are nearly twice as likely to develop heart disease as those who are active. A lack of physical activity can worsen other heart disease risk factors as well, such as high blood cholesterol and triglyceride levels, high blood pressure, diabetes and prediabetes, and overweight and obesity. Being physically active is one of the most important things you can do to keep your heart healthy. Aim for at least 150 minutes of moderate-intensity aerobic activity a week.

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Published by: National Institute on Aging

Physical activity is a great way for seniors to gain substantial health benefits and maintain their independence. Try to make exercise a priority. Remember that being active is one of the most important things you can do every day to maintain and improve your health. Try following these tips to help keep you motivated to exercise.

1. Find simple ways to make exercise enjoyable and fun.

Some people like to go to the gym to use a treadmill. Others find that kind of activity boring. The key to continuing to exercise is to make it interesting and enjoyable. Be creative. Do things you enjoy but pick up the pace. Do all four types of exercise: resistance, strengthening, balance, and flexibility. Variety helps keep things interesting! Try some new activities to stay interested.

2. Find ways to fit exercise into your day.

You are more likely to exercise if it is at a convenient time in your day. Try to exercise first thing in the morning. Combine physical activity with a task that is already part of your day, like walking the dog or doing chores. If you don’t have 30 minutes to be active, find three 10-minute periods. As you progress, add more 10-minute sessions until you reach your goal.

3. Make exercise a social activity

Many people agree that an “exercise buddy” keeps them active.

• Go for a walk at lunch with your coworkers.
• Try taking a dance class, be it salsa, tango, bachata, or whatever you like best.
• Use family gatherings as a time for team sports or outdoor activities.

4. Track your progress

The best way to stay motivated to exercise is to measure and celebrate your successes:

• Make an exercise and physical activity plan that works for you and record your daily physical activity.
• Find new ways to increase your physical activity.
• Track your monthly progress to see improvement.
• Update your exercise plan as you progress.

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