Walking is good for you.

Spring is almost here and you should be thinking about getting in shape after a long cold winter. Are you ready to discover the fabulous world of walking? Well, hold onto your walking sticks because we're about to unravel the secrets of this magical activity that's tailor-made for the golden years.

First off, let's talk about the perks of walking. It's the frugal superstar of exercise – it's free! And let's be honest, after a lifetime of budgeting, who doesn't appreciate freebies? Walking is simple; it's like putting one foot in front of the other, which, let's face it, we've had plenty of practice with. Plus, it's gentle on those creaky joints. You won't hear them complaining!

Now, here's the fun part. Did you know that walking can turn you into a lean, mean, body fat-fighting machine? A study from the University of Tennessee discovered that women who strut their stuff have less body fat. You'll be strutting your stuff in no time!

And here's a bonus: while you're out there strolling, your calf muscles are doing their best impression of a Venetian gondolier, pumping blood back to your heart and keeping those pesky blood clots at bay. It's like a cardio cruise for your legs!

But wait, there's more! Walking isn't just good for your heart; it's a bone-strengthening superstar. Dr. Michael A. Schwartz even says it can put a stop to bone loss. Imagine, you could be the next superhero with unbreakable bones!

Now, here's a real head-turner: regular walkers in their fifties and sixties are 35% less likely to shuffle off this mortal coil in the next eight years. And if you've got some health quirks, that percentage shoots up to 45%. That's like a senior discount on the aging process!

But the goodness doesn't stop there. Walking is a natural mood booster, thanks to those delightful endorphins. The more you walk, the happier you'll be, just like a kid in a candy store, but with healthier snacks.

Feeling sluggish? Fear not! A brisk 30-minute walk can torch 200 calories. It's like taking your metabolism for a spin. And while you're at it, your leg and abdominal muscles get toned. Who knew you could sculpt your way to greatness while strolling through the park?

Now, for the best part – walking can even help you sleep like a baby. Forget counting sheep; start counting your steps, and insomnia might just be a thing of the past!

Remember those joints that have been with you through thick and thin? They need some TLC too. When you walk, you give them a little squeeze, sending oxygen and nutrients their way. It's like a spa day for your joints!

And here's the sciencey bit: walking increases your breathing rate, which means more oxygen zipping through your veins, flushing out waste, and boosting your energy. Think of it as your personal fountain of youth on two legs.

Oh, and let's not forget your brain. A study from the University of California found that walking keeps your memory sharp. It's like having your own memory palace on the move! And for the gentlemen, walking more than a quarter mile a day can cut your chances of dementia in half. That's a pretty good deal, don't you think?

So, my seasoned pals, what are you waiting for? Grab your walking shoes and hit the pavement. The world is your oyster, and with each step, you're adding pearls to your golden years. Walk on, you magnificent legends! 

Summertime is a time to havefun

Summer is the perfect time to get out and enjoy the outdoors, but some seniors don’t have the desire or energy to go hiking, swimming or fishing. I’ve put together a list of activities that I think would be fun for seniors. There are a lot of ways to make the summer fun, so if you’re feeling active and are over 65, there are options like:

Swimming is a great low-impact exercise that is perfect for seniors. Not only does it provide a full-body workout, but it’s also a fun way to stay cool during the summer months.

Walking is another great option for seniors looking to stay active during the summer. Whether you’re taking a leisurely stroll or power walking, it’s a great way to get some fresh air and exercise.

Golf is a popular pastime for seniors, and it’s a great way to stay active during the summer. Whether you’re hitting the links with friends or joining a local golf league, it’s a fun and social way to stay active.

Yoga is a great way to improve flexibility, balance, and strength, and it’s also a great way to reduce stress. Many yoga studios offer classes specifically for seniors, so be sure to check with your local studio to see what options are available.

Biking is a great way to get some exercise and explore the outdoors. Whether you’re riding on a bike trail or just around your neighbourhood, it’s a fun and healthy activity that people of all ages can enjoy.

Dancing is a great way to stay active and socialize with friends. Many community centers offer dance classes specifically for seniors, so be sure to check with your local center to see what options are available.

Tai Chi is a low-impact exercise that is perfect for seniors looking to improve their balance, flexibility, and overall health. Many community centers offer Tai Chi classes specifically for seniors, so be sure to check with your local center to see what options are available.

Gardening is a great way to get some exercise while also enjoying the outdoors. Whether you’re planting flowers or vegetables, it’s a fun and rewarding activity that people of all ages can enjoy.

Hiking is a great way to get some exercise while also exploring nature. Whether you’re hiking with friends or going solo, it’s a fun and healthy activity that people of all ages can enjoy.

Water aerobics is a great low-impact exercise that is perfect for seniors. Not only does it provide a full-body workout, but it’s also a fun way to stay cool during the summer months. Many community centers offer water aerobics classes specifically for seniors, so be sure to check with your local center to see what options are available.

Summer is here, and that means it’s time to fire up your favourite summer activities: swimming, golfing, hiking, boating, camping and just about anything else that sounds fun. However, with the increasing number of seniors in the population, summer truly can pose a challenge for anyone over age 65, especially those on a fixed income.

The summer is the best time for seniors to spend some quality time with friends and family. It’s a perfect opportunity to let the young ones take care of things, while you yourself can relax and enjoy the great climate in the country.

Should seniors exercise this summer?

There are several reasons why we should exercise regularly.

 Exercise plays a key role in maintaining and improving physical health. Regular exercise helps us maintain an ideal weight, strengthens bones, and improves heart health. Exercise can also help in preventing several chronic conditions such as diabetes, hypertension, and arthritis.

Those of us who exercise regularly tend to have better mental health. Exercise helps to alleviate symptoms of depression, anxiety, and stress. Exercise also helps in improving cognitive function and managing symptoms of dementia or Alzheimer's disease.

Regular exercise helps us to maintain our independence and mobility. Exercise helps in improving balance and coordination, reducing the risk of falls, and improving overall mobility.

Exercise has been linked to increased longevity. If we exercise regularly, we may be able to live longer and enjoy a better quality of life.

Overall, regular exercise can have many positive benefits for us including improved physical health, and mental health, increased independence and mobility, and increased longevity.

So, use the summer to play, exercise and keep your health up.

Over 65 you should exercise

 If you’re over 65, exercise can be an important part of your life. Not only does it help keep your body strong and healthy, but it also helps to improve mental well-being. Exercise is a great way to stay active and socialize with others in the community or even just within the comfort of your own home.

Exercising doesn’t have to be complicated or expensive - there are plenty of simple ways that you can get moving each day without breaking the bank! You could take a walk around the block, do some stretching exercises at home using YouTube videos as guidance, or try yoga classes for seniors offered by local gyms or fitness centers near you - whatever works best for you! 

It’s important not to push yourself too hard when starting out with exercise; start gradually and build up slowly so that your body has time to adjust accordingly. If needed, consult with a doctor before beginning any new routine so they can give advice on what activities would work best for someone in their age group. 

Overall exercising is beneficial no matter how old we may be–just remember to listen carefully if our bodies are telling us something isn’t right during physical activity like pain or shortness of breath–these signs should always prompt us to seek medical attention immediately if necessary!

What types of exercise increase immune function?

Do something that increases your heart rate, meaning you push the pace a bit when you walk to recruit immune cells into circulation. The MedlinePlus website suggests doing the following activities: 

• Take 20 to 30-minute walks daily 

• Go to the gym every other day 

• Play golf regularly

Exercise can help boost your immune system in several ways. Regular physical activity can improve your circulation, which helps immune cells move through your body more effectively. Exercise can also reduce stress, which can weaken the immune system. They recommend you aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, according to Centers for Disease Control and Prevention (CDC). This can include activities such as brisk walking, jogging, cycling, dancing, swimming, or lifting weights.

Besides the activities mentioned, other examples of exercises that can help increase immune function include:

Aerobic exercises, such as running, cycling, or swimming, can help improve cardiovascular health and increase immune cell circulation.

Resistance training, such as weightlifting or bodyweight exercises, can help increase muscle strength and improve overall health.

Yoga and other forms of mind-body exercise, can help reduce stress and improve immune function.

It is important to remember that everyone is different and the type and intensity of exercise that is most beneficial for immune function may vary. It is always a good idea to talk to your doctor or a healthcare 

More Benefits of exercise

 Harvard Medical School states, “Exercising regularly, every day if possible, is the single most important thing you can do for your health.

Absolutely! Regular physical activity has many benefits for both physical and mental health. It can help to improve cardiovascular health, strengthen bones and muscles, reduce the risk of developing certain chronic conditions such as obesity, type 2 diabetes, and certain types of cancer, improve sleep, and boost mood and mental health.

Scientists define moderate-intensity exercise as any activity that gets your heart rate up and causes you to break a sweat, but is not so strenuous that you can’t carry on a conversation while doing it. Some examples of moderate intensity exercises include brisk walking, cycling, swimming, dancing, and gardening.

It is recommended that adults aim for at least 150 minutes of moderate intensity exercise per week, which can be broken up into shorter sessions of 30 minutes or more. It is also important to include strength training exercises at least twice a week to help maintain muscle mass and bone density.

It is important to start at a level that is comfortable for you and accumulate your intensity and duration as your fitness improves. It is also a good idea to consult with a healthcare professional before starting a new exercise program, especially if you have any underlying health conditions or injuries. The most important thing is to find activities you enjoy and that you can realistically fit into your schedule. Have fun and stay active!

The benefits of exercise

The immune system responds to exercise, with the extent and duration reflecting the degree of physiological stress imposed by the workload. Data support a clear inverse relationship between moderate exercise training and illness risk (the more exercise, the lower the risk of getting sick). Reachers have suggested hormonal and cytokine factors that regulate immune function to be altered by endurance training. As might be expected from a long held belief among health enthusiasts that physical activity improves health, regular physical activity has also been associated with decreased mortality from all causes and coronary heart disease, type 2 diabetes and reduced cancer incidence.

Exercise is important for your health. It’s literally a key to your immune system functioning at its best. The immune system responds to exercise, with the extent and duration reflecting the degree of physiological stress imposed by the workload. Data support a clear inverse relationship between moderate exercise training and illness risk (the more exercise, the lower the risk of getting sick).

The immune system responds to exercise, with the extent and duration reflecting the degree of physiological stress imposed by the workload. This makes exercise an essential tool for improving health throughout life: aging-related changes in immunity are preventable with adequate exercise training.

People with a sedentary lifestyle catch more colds, yet suitable aerobic exercise can help you restore your immune system to its optimum state and prevent illness.

The immune system is a complex network of cells, tissues, and organs that protect the body against injury and disease. Scientists can divide the immune response into two complementary components: innate immunity, which is fast and directed at very specific targets, and gained immunity, which rises from long-term exposure to germs. Both types are important.

Your immune system is essential–it protects you from bacteria, viruses and other microscopic creatures. Even if you think little about your body’s defenses protecting you from germs and invading pathogens during the winter months, your immune system is on high alert throughout the year! And unfortunately, it can be easily taxed because of everyday stress and anxiety.

Pickleball is the latest craze for seniors.

Pickleball is a popular recreational sport that has gained widespread popularity in recent years, particularly among seniors. It is a racquet sport that combines elements of badminton, tennis, and table tennis, and can be played indoors or outdoors. Pickleball can be played by people of all ages and abilities, and is often described as being easy to learn but challenging to master. 

It is a low-impact sport that can be played singles or doubles, and is typically played on a smaller court with a lower net than tennis. Many seniors enjoy playing pickleball because it allows them to get exercise, socialize, and have fun in a friendly and supportive environment. Here are some potential health benefits of pickleball for seniors: 

• Improves cardiovascular fitness. Pickleball is a cardiovascular exercise that can improve heart health and help lower the risk of heart disease.
• Increases muscle strength and flexibility. Pickleball requires movement and stretching, which can help improve muscle strength and flexibility.
• Improves balance and coordination. Pickleball involves quick movements and changes in direction, which can help improve balance and coordination.
• Increases social interaction. They often played Pickleball in a group setting, which can provide seniors with an opportunity to socialize and make new friends.
• Reduces stress. Playing pickleball can be a fun activity that can help reduce stress and improve overall mental well-being.

It’s important for seniors to consult with a healthcare provider before starting a new exercise program to ensure that it is safe and appropriate for them.

WHO’s Global recommendations on physical activity for health

HO’s Global recommendations on physical activity for health (2010)

Below is an extract from these recommendations for adults 65 years and above:

For adults 65 years and above, physical activity includes recreational or leisure-time physical activity, transportation (e.g., walking or cycling), occupational (if the person is still engaged in work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities. In order to improve cardiorespiratory and muscular fitness, bone and functional health, and reduce the risk of  noncommunicable diseases, depression and cognitive decline, the following are recommended:

1.  Adults aged 65 years and above should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.

2.  Aerobic activity should be performed in bouts of at least 10 minutes’ duration.

3.  For additional health benefits, adults aged 65 years and above should increase their moderate- intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.

4.  Adults of this age group with poor mobility should perform physical activity to enhance balance and prevent falls on 3 or more days per week.

5.  Muscle-strengthening activities should be done involving major muscle groups, on 2 or more days per week.

6.  When adults of this age group cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.

7.  Overall, across all the age groups, the benefits of implementing the above recommendations, and of being physically active, outweigh the harms. At the recommended level of 150 minutes per week of moderate-intensity activity, musculoskeletal injury rates appear to be uncommon. In a population- based approach, in order to decrease the risks of musculoskeletal injuries, it would be appropriate to encourage a moderate start with gradual progress to higher levels of physical activity.

No pain, no gain?

On May 1^st Caree Risover wrote on her blog about the pain she suffered when overdoing work in her garden, without stretching. “I spend all day yesterday digging, lifting and bending in the garden but I totally overlooked stretching off afterwards.”

I and many others have been in her position, but after reading her post, I got to thinking about the adage that became part of the lexicon back in the 80s “No pain, no gain.” Many people who want to get into shape say this to justify the pain they endure to become fit.

When I was coaching back in the 80s and 90s I used the expression to motivate the student-athletes I worked with both during games and workouts.  It was not until I retired that I discovered the myth that if your muscles aren't experiencing pain, then you must not be working hard enough is not true.

Pain is the brain's way of telling your body to halt its activity and become aware of correcting the pain - not to keep going, so exercising through the pain, once it is felt, is bad for you.

Pain isn't the only way to measure the success of a workout. Pain is the body warning the brain that something might be going wrong. Professional athletes are coached to know their limits, helping to avoid excess on joints and muscles to minimize the risk of serious injury.

Physical pain is a response our brains send to our bodies to cease activity and evaluate for injury. Even slight discomfort needs to be analyzed and assessed, not ignored.

There is a line between the right pain felt when working out to build muscles and suffering from an injury. If the sensation continues, or swelling occurs, seek medical help immediately.

Regular exercise promotes muscle development and can positively contribute to cognitive and mental health, which is vital for an ageing population.

It's essential during workouts to use the correct form when lifting weights and avoid

You don’t have to experience pain to know you’ve reached your limit. When posture and technique become compromised due to fatigue, it’s time to give it a rest and ignore the adage “no pain, no gain” it is wrong.

Exercise 2

 Tips for beginners

Staying active is vital for overall health, and it is also the best way to build skeletal muscle. Skeletal muscle is one of the three major muscle types. Tendons attach these muscles, which contract and cause movement, to bones.

People are best able to improve their muscle mass by performing the right exercises and eating particular foods.

A variety of factors — including genetics and the levels of estrogen and testosterone in the body — can affect how rapidly a person can develop muscle.

Both males and females can have the following body shapes, and each requires a different approach to muscle building:

People build muscle at different rates depending on their age, sex, and genetics, but muscle development significantly increases if exercise is:

·        consistent

·        challenging

·        long-term

People also achieve the best results when they follow an exercise with enough rest.

The best type of exercise to build muscle is strength training, although cardiovascular activity can also provide benefits.

It takes several weeks or months of consistent activity and exercise before muscle changes become visible.

According to the Physical Activity Guidelines for Americans 2015–2020, adults should engage in muscle-strengthening exercises that involve all major muscle groups at least twice weekly. Examples of strength training activities include:

·        lifting free weights

·        using stationary weight machines

·        resistance band activities

·        bodyweight exercises, such as pushups and squats

·        strength training classes that incorporate some or all of the above activities

A 2019 review looked at the effects of resistance training on the conditioning of crew members preparing for spaceflight. Its findings suggest that resistance training with three weight sets was generally more effective than performing one set.

As a person’s age increases, so do the risk of limited mobility and other skeletal and muscular problems, such as osteoporosis or osteoarthritis.

However, older adults should try to meet adult exercise guidelines if they can. If they are unable to do this, they should remain as physically active as their physical limitations allow.

Strength training is also beneficial for older adults to prevent injury and aid recovery.

Also known as aerobic activity or simply “cardio,” cardiovascular exercise benefits a person’s heart and respiratory system.

Cardio is vital for overall health. Current guidelines recommend that adults participate in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity each week.

Stay in shape and live longer 1

We all want to stay alive and stay healthy as long as we can. There is research that shows muscle-strengthening exercises may lower the risk of death, according to an article in Medical News Today written by death Written by Erika Watts on March 3, 202,2 and fact-checked by Jessica Beake, Ph.D.

The authors of a new meta-analysis of prior studies wanted to determine how much time adults should spend doing muscle-strengthening exercises each week.

The study, which appears in the British Journal of Sports Medicine, took data from existing studies to learn more about how these exercises affect health.

The findings showed that adults who do 30–60 minutes of muscle-strengthening exercises each week have a 10–20% reduction in mortality risk, alongside a reduced risk of other health conditions.

Although the health benefits of aerobic exercise are well-established, there has been less research into the health benefits of muscle-strengthening exercises.

Being physically active is important for maintaining good physical and mental health.

The Department of Health and Human Services (HHS)Trusted Source recommends that adults participate in 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic physical activity each week to ensure “substantial health benefits.”

Aerobic exercises including swimming, cycling, walking, and rowing help improve your heart. Other types of exercises that strengthen the muscles include weightlifting, using resistance bands, and doing bodyweight exercises, such as pushups, sit-ups, and squats.

The researchers used data from 16 relevant observational studies published between 2012 and 2020 to determine the health benefits of these exercises. They focused on studies with participants who did not have any major health issues.

According to the authors, “All studies focused on muscle-strengthening exercises such as resistance/strength/weight training and callisthenics, but not on muscle-strengthening activities such as carrying heavy loads and heavy gardening.”

 After analyzing the data, the authors determined that muscle-strengthening activities were associated with a 10–17% lower risk of all-cause mortality. There was also a similar risk reduction for cardiovascular disease, diabetes, total cancer, and lung cancer.

Although the authors found that doing 30–60 minutes of muscle-strengthening exercises each week provided health benefits, they did not find evidence that going beyond 60 minutes provided additional benefits.

Getting Up a Good Head of Steam

When you were thinking about the life, you would live as a senior, you may have held that idea of sitting on a rocking chair and watching the world go by. That silly idea seems like an ideal situation for people in their golden years by people who did not have active imaginations.

But what is ideal for you from a quality of life point of view is to be active and not to see retirement as a time to stop moving. In fact, there are plenty of good reasons that you should get out and walk every day. If you make it as much a part of your daily routine as your morning coffee, there are lots of significant benefits.

Of course, I have already talked about the benefits of walking for your health. Walking will keep your blood flowing, improve your circulation, do your appetite a world of good and keep your joints and muscles limber and exercised.

What that means is that the more you walk, the longer you will walk. So if you see other seniors around your neighbourhood or in your retirement apartment moving about in wheelchairs or walkers and you don’t like that prospect for yourself, then get out of that chair and get out there and walk.

There are many benefits that making walking part of your lifestyle can bring your way that has nothing to do with health. Getting some fresh air has more wisdom to it than you know. For good solid decision making, there is nothing better than a brisk walk with all the oxygen it will give to your brain.

You should make it a policy never to decide late at night, after a few drinks or when you are upset if you have not gotten out of your home for a few days. Hold major decisions for the walking trail. If you have good blood flow and your breathing is up, giving you good oxygen to your thinking apparatus, you will be at your mental peak to make moral decisions.

There are also social benefits of walking. If you are single, to put it bluntly, walking is a great place to meet members of the different sex. And if you want to meet that gal that has the spunk you have or that great guy who wants to live life to its fullest, you are going to meet those people out walking and staying active. It sounds strange to say so, but the walking trails where seniors go the most are great “pick up” spots simply because it is so easy to join someone interesting on a walk and get to know them in a non-threatening manner.

Use some creativity in where you walk and when. You can work a pleasant walk in with an errand or to see a part of the city you always wanted to explore. If you can still drive, get to know the many walking trails in town and become a regular there.

But more than that, you will get a big kick out of walking every day. The endorphins from this exercise are a great high. And that walk can be great fun and a time to meet new friends and have some interesting adventures as well.  

Exercise and daily tasks

 Activities of Daily Living

Starting an exercise program is just one important step in taking charge of your health. Proper nutrition and routine visits to your physician are other vital ingredients to a healthy life. One area of our life is often overlooked. It is what we do each day.

While exercising, we focus on posture and strength. But what about the rest of the day? Do we bend or lift properly? Even people who exercise regularly are susceptible to household injuries.

To help prevent needless injuries here are some suggestions for safely performing some daily living activities

Vacuuming, Mopping, Raking

For all daily activities, it is important to avoid bending forward from the waist. Use your hips and knees to bend.

Maintain the arch in your low back during daily activities. Avoid twisting and especially the combination of forward bending and twisting. It is always better to push rather than pull an object if you have the choice.

Technique

·        Use the momentum and power of your legs to perform the motion.

·        If you are moving an object forward and backwards – such as a vacuum – have one leg in front of the other, knees bent, and rock from foot to foot while maintaining your spine in a lengthened position.

·        If you are moving an object – such as a mop – sideways, rock from leg to leg sideways, knees bent, while maintaining your spine in a lengthened position

Sitting with Support

Many years ago, when I was teaching typing, one of the first lessons I taught was not about where to put your fingers, but how to sit properly. Many people in our society sit in a slumped position that rounds the lower back. This posture puts forceful pressure on the lower back, upper back, head and neck regions and can lead to injury over time.

Technique

When sitting, your feet should be flat on the floor. Ideally, you should have a chair that is adjustable for height.

If not, a footrest can be used under your feet.

Your normal lower back curve should be supported by the chair. To do this, the chair's back should curve slightly forward. This support is necessary to avoid slumping. If your chair does not have low back support, you can place a lumbar roll or rolled towel in the small of your lower back for support.

It is very important to get up frequently from sitting — at least once an hour. Remember to sit with your spine lengthened, with your head floating up, and your shoulders wide. Good sitting habits are more important than chair design.

When driving

The same principles hold true when you are driving. Some cars have lumbar support in the seat which you should adjust to support your lower back curve. You can also use a towel roll or a portable lumbar roll if your car seat does not give you adequate back support.

Walking in a winter wonderland

 Deep winter, in the Northern Hemisphere, Summer in the Southern. Walking as an exercise can be done no matter where you live. It is harder to walk in the winter, because of snow and ice. However, malls are still open even in the Pandemic (as of the writing of Dec 2021) and they are a great place to walk. Many, in fact, had walking groups, pre-pandemic, and may have them again, post-pandemic. 

Walking is an excellent weight-bearing exercise. It helps maintain and increase bone mass as well as strengthen back leg and stomach muscles. Walking improves your cardiovascular fitness and increases the efficiency of your heart. To achieve the maximum cardiovascular benefit for your age and fitness level, exercise at your target heart rate. If you are on heart or blood pressure medications, you should speak to your physician about your target heart rate.

Your target heart rate is 60 to 80 percent of your maximum heart rate, depending on your fitness level. Your maximum heart rate is calculated by subtracting your age from 220. If you are just beginning, start at the 60 percent level. Contact your physician or physical therapist to determine your exercise range.

To monitor your heart rate, you need to check your pulse.  Place your index and middle fingers on the thumb side of your opposite wrist or the side of your throat next to your “Adam’s apple.” Press lightly and feel your pulse. Count the number of beats in ten seconds and multiply by six. This is your heart rate per minute. Throughout your walking program, you can monitor your pulse at timed intervals. Your goal is to reach your target heart rate. If you experience dizziness, light-headedness, chest pain or shortness of breath, discontinue exercising immediately and seek medical attention.

Before beginning any exercise program, speak with your physician regarding any restrictions!

What do you do to exercise?

What do you do to exercise? I used to be a long-distance runner.  When I was running I became lost in my own world, listening to my breathing, feeling the rhythm of my feet as they touched the ground, and listening to the music and poetry that my subconscious mind created. When I ran, I knew I was alive and well; with each race I completed I felt good. Today I still know that I can maintain my health but not through running, due to my arthritis. But I can still walk. We all need to move, and we know it and we need to make time for it daily or weekly. Once exercise and movement become a habit it will be hard to break. What works for you?

I don’t have a FitBit, but I have a new phone that has an app that keeps track of my steps and calories burned. If you have even a bit of a competitive streak, try a FitBit, or another step counter. I have had my phone for less than six months and have used it every day. I find it really works, and I no longer have a real competitive streak.

On my phone, I can see the graph of my weeks' steps, see how many steps I average a day. The phone actually motivates me to move more, although I rarely reach 10,000 steps a day I usually reach my goal of 5,000 steps and reach at least 10,000 steps once or twice a week

I asked some friends of mine to find out what they did and here are some of the response I received

“I get outside for an early walk each day.  45-60 minutes.”

“I go for a bike ride with my son.  Or walk again in the evenings.”

“I've started lifting weights now. Just dumbbells, nothing fancy”.

“When I exercise I use my stationary bike and basement treadmill.”

“For years I've been walking daily while listening with headphones to books on my iPhone.  I try to walk up hills and to walk for at least 75-90 minutes to get enough exercise”

What do you do?

Activities in the Fall to help keep your energy

As I write this it is two days before the Fall Equinox, which means summer is just about over and Fall is coming fast. What is your favourite season, I am torn between Spring and Fall? I love the colours of the Fall, as the leaves turn and drop off the trees, the warm days, and the cool nights. In the Spring I love the new colours as the flowers and trees start to emerge from their winter sleep. We need to embrace the change in weather and all the beauty and fun it brings. We also need to stay active and with most public recreational facilities starting to open there are some possibilities with some of these fall activities that can boost your energy and sense of well-being.

Get active and try yoga

Many fitness classes are starting to open while some are still being offered virtually, which makes it easier and more accessible. If you had not thought of doing something new, you might want to think of yoga. Yoga has many benefits including the potential to improve aspects of physical, mental, emotional, and spiritual well-being. For older adults with type 2 diabetes, it can also help manage blood sugar and blood pressure. Yoga is an activity you can enjoy from the comfort of your own home, as it requires minimal equipment and can be modified, allowing you to work at your own pace and comfort level.

Explore your creativity through the arts

Are you someone who enjoys expressing themselves artistically? The changing scenery provides a perfect opportunity to pull out your paintbrushes and create something inspired by the colours of autumn. If painting isn’t your thing, artistic activities like dancing, singing, or creative writing can also have a positive effect on your health and well-being, and help with things like memory, problem-solving and reaction time.  

Grab your apron and head to the kitchen

Thanksgiving is coming, and pumpkins are soon-to-be in season! Get creative in the kitchen by trying a new recipe. Food activities improve self-esteem and promote a more positive experience of ageing.

Cozy up with a good book

Finally, consider indulging in a good book, or joining a fall book club. Reading can relieve symptoms related to depression and dementia and is a relaxing activity that can help reduce feelings of isolation.

Create fond memories this fall and unlock potential benefits for your health and well-being by trying out some of these activities. 

Strategies to help strengthen your core and help prevent falls

Here are some strategies to help strengthen your core and lower-body muscles. Just a note, do not start or change your exercise routine without consultation with your health care provider. Some of us may find the following easy, but some may find them hard. 

Kneeling Extension

Start this move by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Tighten your core muscles and slowly lift your right arm and extend it straight forward. Slowly lift your left leg and extend it straight back, with your toes pointed down. Hold for 10 seconds and slowly lower to starting position. Repeat three times on each side. If this movement is too advanced, try the easy modifications of this movement, lifting just an arm or just a leg. Hold for 10 seconds and slowly return to the starting position. Repeat three times on each side.

Hip Lifts

To strengthen your core muscles, lower back and buttocks, try this simple exercise. Lie on your back with your knees bent and with your arms flat on the floor on either side of you. Rotating your pelvis and tailbone down, tighten your core muscles and push your lower back into the floor. Holding this position, slowly lift your midsection off the ground, using your legs, arms and shoulders to balance. Hold in an elevated position for 10 seconds, and slowly lower to starting position, relaxing the core muscles. Repeat five times.

Plank Hold

Plank holds are an excellent way to strengthen your core muscles and lower back muscles. Lying face down on the floor, tuck your toes into the ground and place your elbows on the ground on either side of your body. Keep your stomach muscles tight and slowly raise your body up off the ground and hold in an elevated position. You must keep your core muscles tight and your bottom lifted as high as your shoulders to avoid strain on the lower back. Hold for 10 seconds and slowly lower to starting position. Repeat five times. As you become stronger, hold the position for longer periods of time.

Stand on one leg

Try to do this while you are washing the dishes. When you can hold the pose for 30 seconds on each side, to increase the challenge, even more, do it with your eyes closed.

Take a tai chi class

A study of tai chi practitioners in their mid-60s found that on measures of stability, most scored around the 90th percentile of the American Fitness Standards. 

Try this yoga pose for better balance: Walk heel to toe

The same sobriety field test cops give drunk drivers also improves balance. Take 20 steps forward, heel to toe. Then walk backward, with toe to heel, in a straight line.

Do squats

To build quads, start with a simple squat: With feet hip-width apart, bend knees and hips and slowly lower yourself as if sitting in a chair behind you. Keep arms straight out, abs tight, back straight, and knees above shoelaces. Stop when thighs are parallel to the floor (or as close as you can get), then contract glutes as you stand back up. Aim for 3 sets of 10, with a 1-minute break after each set.

Practice the force

It takes muscle strength to get out of a chair, but it takes muscle force to do it quickly. Try this move: Instead of gingerly rising from a chair, once in a while leap out of it so forcefully that you need to take a few running steps after you do so. (You can use your arms to gain momentum.) 

Get a good night's rest

Sleep more than 7 hours a night. Sleep deprivation (here are 5 signs you're sleep deprived) slows reaction time and a study at California Pacific Medical Center shows that it's also directly related to falls. Researchers tracked nearly 3,000 older women and found that those who typically slept between 5 and 7 hours each night were 40% more likely to fall than those who slept longer.

Sense of Balance

Fall prevention is one of our most popular workshops, and for good reason, falling kills more women than breast cancer. This is scary, and we recognize the danger of falls as we get older.

One in three adults over age 65 takes a serious tumble each year. Avoiding falls may mean a longer life: About 20% of women who fracture a hip become permanently disabled, and another 20% die within a year

One way to prevent falls is to work on our sense of balance. A sense of stability doesn't just help protect you from future falls. There are immediate health benefits that can help us stay healthier because we are more inclined to exercise as we no longer fear losing our balance and falling.

We are often unaware that our sense of coordination is slipping. Coordination is a complex skill that requires good balance, but also good levels of other fitness components such as strength and agility.

When we were young, we were able to very easily (for many, not all) move and use our bodies effectively. My grandson is a person who can use his body effectively when he does his double front flips on his trampoline. 

As we age, we have to work harder to keep our sense of balance and to keep our coordination. There are two types of balance: static and dynamic. Static balance is maintaining equilibrium when stationary, while dynamic balance is maintaining equilibrium when moving. We use our eyes, ears and 'body sense' to help retain our balance. The good news is that both balance and coordination can be improved through practice and training. By keeping good balance and coordination we can prevent our risk of falling.

Happy DOSE Dopamine

Happy DOSE was written on the whiteboard and the presenter, Leah Palls, who went on to explain what she meant. Happy Dose is a term Leah wanted us to remember to help us stay healthy.  DOSE means Dopamine, Oxytocin, Serotonin and Endorphins. Over the next few posts, I will try to impart the wisdom Leah gave us in a very interesting two-hour presentation that I was fortunate enough to go to at the Tri-Cities Senior Planning Valentine Event. The chemicals work hard to help us stay healthy. Her position is that our body moves naturally toward healing and we need a healthy DOSE of these chemicals every day to keep us healthy and positive.

When we do something, we like we create a chemical messenger called Dopamine, which is a type of neurotransmitter. Your body makes it and releases it when we eat food that we crave or while we have sex, contributing to feelings of pleasure and satisfaction as part of the reward system.

Dopamine plays a role in how we feel pleasure. It's a big part of our uniquely human ability to think and plan. It helps us strive, focus, and find things interesting.

Your body spreads it along four major pathways in the brain. Too much or too little of it can lead to a vast range of health issues. Some are serious, like Parkinson’s disease. Others are much less dire. It affects many parts of your behaviour and physical functions, such as Learning, Motivation, Heart rate, Blood vessel function, Kidney function, Lactation, Sleep, Mood, Attention,

Control of nausea and vomiting, Pain processing, and Movement.

The presenter went on that if we want to increase the amount of Dopamine there are a few things we can do, the first is to Move and to exercise. She talked about the Grind that she goes on every day to improve mood and may boost her dopamine levels. She also told us that studies on music and the creation of Dopamine have shown an increase in Dopamine due to melodic music. Finally, she said that a lack of sleep can reduce dopamine sensitivity in the brain, resulting in excessive feelings of sleepiness. Getting a good night’s rest may help regulate your body’s natural dopamine rhythms.

This chemical usually plays a secondary role in the body, but in certain medical situations, it’s literally a lifesaver. Doctors use prescription dopamine (Inotropin) to treat:

Low blood pressure

Poor cardiac output (when the heart doesn’t pump out enough blood)

Poor blood flow to vital organs

Some cases of septic shock

There are possible complications with any drug, even if taken under close supervision. So, because many drugs interact with it, it’s important that your doctor knows all the medications you take if you are considering using prescription dopamine, we recommend that you find ways to increase the body's natural creation of the drug before you turn to medication.