(LINCOLN, NE December 8, 2011) – ‘Tis the season to be jolly, but for many people holidays trigger the feelings of sadness and depression, rather than comfort and joy.
“You’d think everyone would be happy during this special time of the year, but the fact is that many of us suffer from holiday-related anxiety and stress,” says Matt Scott, a personal trainer at Lincoln Impact Fitness. “Fortunately, there are effective ways to boost our mood so we can enjoy everything the holidays have to offer.”
One of the best blues-busting remedies is physical fitness, which, as research has shown, can be as effective in treating depression as certain medications.
There is plenty of evidence showing that regular exercise improves not only the physical health, but also the sense of emotional well-being, Scott says.
“It is well known that physical activity produces and pumps up the body’s levels of natural “feel-good” chemicals such as endorphins, dopamine, seratonin, and norepinephrine,” he points out. “It also helps release emotional tension and pent-up frustrations, increases energy, lowers the stress level, and distracts from worries and negative thoughts that tend to feed anxiety.”
For most benefit, he recommends a routine that includes strength training exercises, as well as interval training followed by breathing exercises while stretching. Scott says, "I know it sounds counter-intuitive, but to fully relax, you need to fully exert."
“The improvement of your mood can be truly amazing,” Scott notes. “Just remember to make sure that you exercise regularly – you should certainly not be skipping your workout during the holidays.”
Another key to a better mood is nutrition, since certain foods are known to lessen the depression. Scott recommends adding these ingredients to your daily diet:
Omega-3 fatty acids, present in certain fish, nuts, seeds and dark-green leafy vegetables, have been shown in studies to be great mood boosters.
Vitamin B-12: Research indicates that people who eat diets high in vitamin B-12, which is found in fish and low-fat dairy products, may be at a lower risk of depression.
Selenium may also help improve mild depression, studies show. So make sure to consume selenium-rich seafood, nuts, whole grains, beans, lean meat, and low-fat dairy.
“What it comes down to is that exercise and well-chosen nutrition are powerful weapons in a fight against stress and depression,” Scott says. “Follow these guidelines to ensure that your holidays this year are truly happy – and healthy as well!”
About Lincoln Impact Fitness:
Lincoln Impact Fitness is a one month fitness and lifestyle program (a/k/a IMPACT - Intense Mixed Performance Accelerated Cross Training) which incorporates all of the advanced training principles used by the fittest athletes and fitness models and combines it into a fun and productive group workout you can enjoy and see quick results from. The workouts are intense but are able to be modified to meet the different needs of various fitness levels and abilities. Program details and client testimonials are available at:www.lincolnimpact.com Matt Scott, a certified fitness expert with 5 years experience in the fitness industry, can be reached at matt@lincolnimpact.com or 402-937-8FIT (8348).
About Matt Scott, Fitness Expert:
Matt is a certified personal trainer through NASM, ACE and NESTA. In 2010 he made some huge changes in his own life, losing over 50 pounds. This process led him to become more involved in health and fitness and for him to discover his true passion for helping people change their lives. In 2010, Matt and wife Kristy founded the American Health and Fitness Institute, a nonprofit organization to raise awareness for childhood obesity and other fitness related issues facing kids in our community. Matt also has special training working with older adults and is the only AARP approved Certified Trainer in the Omaha and Lincoln area by the American Council on Exercise (ACE). Matt can be reached at matt@lincolnimpact.com or 402-937-8FIT (8348) and is available for media interviews on topics related to health, wellness and fitness.
Lincoln Impact Fitness
matt@lincolnimpact.com
14850 Old Cheney Road
Walton, NE 68461
www.lincolnimpact.com
402-937-8FIT (8348)
FOR IMMEDIATE RELEASE
LINCOLN PERSONAL TRAINER: EXERCISE WILL EASE PAINFUL JOINTS
(LINCOLN, NE September 8, 2011) - Research has shown that regular physical activity can help reduce pain, swelling and stiffness of arthritis. However, a new study suggests that the majority of 46 million arthritis sufferers in the United States are not getting enough - or any - exercise.
The just-released findings from Northwestern University's Feinberg School of Medicine show that only 13 percent of men and 8 percent of women afflicted with various forms of arthritis meet federal guidelines of 2.5 hours of moderate-intensity, low-impact activity per week.
"Either these people are not aware of benefits of physical activity, or they are afraid it will exacerbate their symptoms," says Matt Scott, a personal trainer at Lincoln Impact Fitness. "However, a well-planned exercise program will bring them a measure of comfort and relief from all the pain and stiffness."
Scott points out that exercise will benefit arthritis sufferers in a number of ways. "It will help maintain a normal range of movement, improve muscle strength and flexibility, and keep bones and all the tissue around them stronger," he says.
Another major benefit of a regular exercise routine is that it will help with weight loss and maintenance. That is very important, Scott says, because according to Centers for Disease Control and Prevention (CDC), about 66 percent of adult arthritis patients in the U.S. are overweight or obese.
"Obesity is a known risk factor in the onset of arthritis and the subsequent deterioration of this condition," Scott says. "That's because carrying the extra weight strains and tears the joints, so maintaining a healthy weight is a must - not only for arthritis relief, but also for prevention of heart disease and diabetes."
This call to action is all the more pressing because CDC says that, by 2030, an estimated 67 million Americans adults will likely have some form of arthritis - 20 million more people than currently.
For arthritis sufferers who have been inactive but want to start exercising, Scott recommends getting their doctor's permission first. Then, ask a fitness professional to create a program especially for you, taking into account the type of arthritis you suffer from, which joints are impacted, and the amount of inflammation you have. Working with a certified trainer ensures that your program is not only effective, but also safe.
"For example, flexibility exercises will increase your ability to move your joints through their full range. Strength training will build strong muscles that help support and protect the joints," Scott says. "There are numerous other exercises as well that will reduce your pain and stiffness, and improve your overall fitness level at the same time."
About Lincoln Impact Fitness:
Lincoln Impact Fitness is a one month fitness and lifestyle program (a/k/a IMPACT - Intense Mixed Performance Accelerated Cross Training) which incorporates all of the advanced training principles used by the fittest athletes and fitness models and combines it into a fun and productive group workout you can enjoy and see quick results from. The workouts are intense but are able to be modified to meet the different needs of various fitness levels and abilities. Program details and client testimonials are available at: www.lincolnimpact.com Matt Scott, a certified fitness expert with 5 years experience in the fitness industry, can be reached at matt@lincolnimpact.com or 402-937-8FIT (8348).
About Matt Scott, Fitness Expert:
Matt is a certified personal trainer through NASM, ACE and NESTA. In 2010 he made some huge changes in his own life, losing over 50 pounds. This process led him to become more involved in health and fitness and for him to discover his true passion for helping people change their lives. In 2010, Matt and wife Kristy founded the American Health and Fitness Institute, a nonprofit organization to raise awareness for childhood obesity and other fitness related issues facing kids in our community. Matt also has special training working with older adults and is the only AARP approved Certified Trainer in the Omaha and Lincoln area by the American Council on Exercise (ACE). Matt can be reached at matt@lincolnimpact.com or 402-937-8FIT (8348) and is available for media interviews on topics related to health, wellness and fitness.
The following is from my latest article for the Lincoln Journal Star.
Despite medical advances in recent years in preventing diabetes, a just-released study shows that the number of people suffering from this disease worldwide has more than doubled in the past 30 years.
This research demonstrates that currently 347 million people around the world have this invasive and often debilitating sickness, which can lead to heart disease, stroke and even premature death, especially in people who have other risk factors such as obesity.
These alarming findings should strike a chord among Americans, because the incidence of diabetes in the United States is increasing twice as fast as in Western Europe, says Matt Scott, a personal trainer at Husker Fitness in Lincoln.
"Official figures show that nearly 26 million people in this country have diabetes, and that number could triple in the next 40 years," Scott says. "That's why it is so important to not only treat this disease but also help prevent its onset. And one of the steps should be weight loss and management."
Studies have indicated that obesity and inactivity are primary causes of type 2 diabetes: 67 percent of people diagnosed with this disease in the United States are overweight and 46 percent are obese.
A sensible diet, along with a regular fitness program, will be beneficial in fighting obesity and, consequently, the risk of developing diabetes, Scott notes.
"Exercise will help control the weight and lower the blood sugar level," he says. "And by improving insulin resistance, blood pressure, as well as cholesterol and glucose levels, it will also reduce the risk of heart disease, which is common in diabetics."
What kind of workout will help bring diabetes under control in the most effective way?
"Research shows that any regular physical activity that raises the heart rate for an extended period of time will be beneficial," Scott says, adding that diabetics should get their doctor's permission before starting a diet or an exercise program.
He also notes that strength training has been proven effective in weight loss because it lowers body fat, increases lean muscle and burns calories more efficiently.
Still not sure how to work out safely and effectively? "A personal trainer can show you exercises that take into account your specific needs and goals," Scott says.
Take Your Workout off the Beaten Path
There’s nothing like getting away from it all.
But vacations seem to be too few and far between. One way to escape the pressures and hectic pace of “city” life is to head to the hills. Hiking as a form of fitness is surging in popularity and it isn’t hard to see why—it’s a great mind/body exercise.
Not only can you get a great workout, but taking a hike, alone or with a friend, is also a great way to forget your cares and spend a little time with Mother Nature.
Safety First
The essentials of hiking are similar to walking—they are simply taken off-road. The best way to get started is to find a safe, cleared path—many state parks have trails marked out with distances and the approximate time it takes to go from point A to point B. For added safety, take a friend or your dog along, and never go hiking after dark.
Another reason to stick to the trails: poison oak or ivy. Your best defense against these skin irritants is to stay clear of them. Don’t trust yourself to identify these pesky plants; stick to the trail and avoid brushing against foliage whenever possible.
Shoe Essentials
Shoes with good traction are an absolute must, particularly if you plan to head up or down any hills. Many manufacturers make shoes designed specifically for trail walking, although you can get by with a good pair of running or walking shoes.
Hiking boots, particularly the lightweight variety, are great for keeping your feet dry—streams and ponds often appear unexpectedly after a rainfall. The most important thing to consider when choosing a shoe is the fit; you don’t want blisters or chafing to keep you from enjoying yourself.
Keep Your Energy Up
It’s always a good idea to bring along some water and even a snack when heading out, even for shorter hikes. Don’t let yourself get so distracted by the beautiful sights around you that you forget to drink fluids and become dehydrated. Drink at least 7–10 ounces of water every 20 minutes, even when the weather is cold.
Dress in layers, particularly during unpredictable weather seasons such as spring and fall. Insect repellent and plenty of sunscreen also are essential. You may want to invest in a day pack that straps around your waist to keep these items close at hand.
Pacing Yourself
How fast you take to the trails is up to you and what you want to accomplish. A hike can be an intense workout or a time to relax your mind and enjoy nature, or both—the choice is yours.
If you want to increase the intensity of your workout, hills are a great way to do it. When starting out, take it easy and give your muscles, particularly your quadriceps (the front of the thigh) and calves, time to adapt to the increased demands of hiking.
Once you’ve been hiking regularly for a few weeks, give yourself a challenge by tackling a hill or two. Not only will this increase your muscular strength and endurance, you’ll notice a big improvement in your cardiovascular endurance as well.
Ready, Set, Hike!
Hiking is a great activity to add to your existing fitness regimen. Not only can it add variety and spice up your routine, but integrating hiking into your workouts also will give you the benefits of cross-training.
Rather than giving the same muscles the same workout day after day, hiking will challenge your muscles to perform in a whole new way. But perhaps the greatest benefit of hiking is the chance to get away from it all, if only for just a short while.
Additional Resource
American Hiking Society: www.americanhiking.org
Take Your Workout off the Beaten Path
There’s nothing like getting away from it all.
But vacations seem to be too few and far between. One way to escape the pressures and hectic pace of “city” life is to head to the hills. Hiking as a form of fitness is surging in popularity and it isn’t hard to see why—it’s a great mind/body exercise.
Not only can you get a great workout, but taking a hike, alone or with a friend, is also a great way to forget your cares and spend a little time with Mother Nature.
Safety First
The essentials of hiking are similar to walking—they are simply taken off-road. The best way to get started is to find a safe, cleared path—many state parks have trails marked out with distances and the approximate time it takes to go from point A to point B. For added safety, take a friend or your dog along, and never go hiking after dark.
Another reason to stick to the trails: poison oak or ivy. Your best defense against these skin irritants is to stay clear of them. Don’t trust yourself to identify these pesky plants; stick to the trail and avoid brushing against foliage whenever possible.
Shoe Essentials
Shoes with good traction are an absolute must, particularly if you plan to head up or down any hills. Many manufacturers make shoes designed specifically for trail walking, although you can get by with a good pair of running or walking shoes.
Hiking boots, particularly the lightweight variety, are great for keeping your feet dry—streams and ponds often appear unexpectedly after a rainfall. The most important thing to consider when choosing a shoe is the fit; you don’t want blisters or chafing to keep you from enjoying yourself.
Keep Your Energy Up
It’s always a good idea to bring along some water and even a snack when heading out, even for shorter hikes. Don’t let yourself get so distracted by the beautiful sights around you that you forget to drink fluids and become dehydrated. Drink at least 7–10 ounces of water every 20 minutes, even when the weather is cold.
Dress in layers, particularly during unpredictable weather seasons such as spring and fall. Insect repellent and plenty of sunscreen also are essential. You may want to invest in a day pack that straps around your waist to keep these items close at hand.
Pacing Yourself
How fast you take to the trails is up to you and what you want to accomplish. A hike can be an intense workout or a time to relax your mind and enjoy nature, or both—the choice is yours.
If you want to increase the intensity of your workout, hills are a great way to do it. When starting out, take it easy and give your muscles, particularly your quadriceps (the front of the thigh) and calves, time to adapt to the increased demands of hiking.
Once you’ve been hiking regularly for a few weeks, give yourself a challenge by tackling a hill or two. Not only will this increase your muscular strength and endurance, you’ll notice a big improvement in your cardiovascular endurance as well.
Ready, Set, Hike!
Hiking is a great activity to add to your existing fitness regimen. Not only can it add variety and spice up your routine, but integrating hiking into your workouts also will give you the benefits of cross-training.
Rather than giving the same muscles the same workout day after day, hiking will challenge your muscles to perform in a whole new way. But perhaps the greatest benefit of hiking is the chance to get away from it all, if only for just a short while.
Additional Resource
American Hiking Society: www.americanhiking.org
FOR IMMEDIATE RELEASE
LINCOLN PERSONAL TRAINER: TAKE A STAND AGAINST SEDENTARY LIFESTYLE
(LINCOLN, NE June 20, 2011) – We all know that cigarettes are bad for us, but now there is new evidence showing that a sedentary lifestyle can be as detrimental to our health as smoking.
Several other studies also found that prolonged sitting makes us more prone to heart disease – already the leading killer of Americans – as well as cancer, obesity, diabetes, and even premature death.
“We’ve always known that sitting for long stretches of time can make us more vulnerable to serious diseases,” says Matt Scott, a personal trainer at Prairie Life Fitness in Lincoln, NE. “But now these studies reveal even more bad news: that sedentary lifestyle is nearly as harmful to our health as cigarette smoking, which is the single most preventable cause of disease, disability, and death in the United States.”
These findings are all the more alarming because they come on the heels of other recently released studies indicating that long periods of time spent sitting in our cars and offices are significant factors in the obesity epidemic sweeping the United States. According to the Centers for Disease Control and Prevention, more than two-thirds of Americans are overweight, and a third are considered obese.
“It’s all an unfortunate chain of events: sedentary lifestyle leads to obesity, which, in turn, is a well-known factor in heart disease, diabetes, and some types of cancer,” Scott notes.
He points to statistics showing that 40 to 50 million Americans have sedentary jobs, which don’t allow them to get the recommended amount of at least 30 minutes of moderately intensive physical activity five days a week. “Add this to research indicating that 60 percent of Americans don’t exercise enough and over 25 percent are not active at all, and what you get is a recipe for disaster,” Scott says.
Since it is not always possible to avoid situations where prolonged sitting is necessary – for example, in a workplace – Scott recommends “sneaking-in” some exercises to offset the inactivity.
“Finding time to exercise – maybe before or after work or during the lunch hour – can literally be a real life saver,” Scott says.
He also suggests fitting in some “mini-workouts” into the daily work routine. For example:
Make a habit of taking stairs, instead of the elevator –or, better yet, run up and down. If you do it several times a day, every day, it’ll add up.
When you’re out of the office, resist the urge to take your car, especially for short distances. Walk to your destination and back quickly enough to get your heart rate up.
After work, don’t “relax” in front of TV or the computer. “If you finally have a bit of free time, use it for some form of physical activity, not to sit around some more,” Scott says.
# # #
About Matt Scott, Fitness Expert:
Matt is a certified personal trainer through NASM, ACE and NESTA. In 2010 he made some huge changes in his own life, losing over 50 pounds. This process led him to become more involved in health and fitness and for him to discover his true passion for helping people change their lives. In 2010, Matt and wife Kristy founded the American Health and Fitness Institute, a nonprofit organization to raise awareness for childhood obesity and other fitness related issues facing kids in our community. Matt also has special training working with older adults and is the only AARP approved Certified Trainer in the Omaha and Lincoln area by the American Council on Exercise (ACE). Matt can be reached at 402-719-6430 or mscott@lnk.prairielife.com and is available for media interviews on topics related to health, wellness and fitness.
Matt Scott
mscott@lnk.prairielife.com
402-719-6430
The New MyPlate, Vs the old MyPyramid | |
It may not be quite that easy. It is unlikely that release of a new government icon, which in itself offers little information, will transform Americans’ lousy dietary habits into a model good nutrition. After all, only a whopping 16% of Americans even came close to following the old 1992 Food Guide Pyramid recommendations. Probably even fewer for MyPyramid, at least in part due to its complex and nuanced messages. And some cynics might argue that MyPlate leaves a lot of room for a junky diet while still meeting the proportions – fried okra, cinnamon apples, macaroni and cheese with fried chicken and a glass of 1% milk anyone? But still, most Americans get the idea – we should eat a balanced diet with an emphasis on fruits and vegetables. And everyone agrees that portion control is an essential piece of a waistline-trimming campaign. (Although the MyPlate icon doesn’t actually indicate a size of plate – you could still load up the calories with the giant-sized dinner plates used at most restaurants these days.) Unlike MyPyramid, the new MyPlate is free of a lot of “hidden messages.” (Did you know that the bandwidth for each food group in MyPyramid represented proportion while the narrowing of each food group from bottom to top was supposed to represent moderation?) The basic approach to MyPlate makes it more likely that the average American will “get” the major messages. And it leaves a lot of room for health professionals to individualize and tailor messages using MyPlate as a starting point rather than an educational tool in and of itself. While the icon itself purposefully doesn’t contain many messages (MyPlate is built on the premise that consumers need simple, actionable items), the government does want people to understand a few basic take-home points emphasized in the 2010 Dietary Guidelines. They are:
These messages will be emphasized in turn during a multi-year campaign by Let’s Move and the USDAto promote better eating when online tools and how-to strategies will also be available. | |
With little preceding fanfare or hype, last Thursday the federal government retired the short-lived 2005
When you’re trying to lose weight, cutting out breakfast may be tempting. You figure you’re saving yourself some calories and you get a couple extra minutes to snooze. But research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. So it seems that breakfast really is the most important meal of the day.
Eat Early, Weigh Less Later
Why does eating breakfast help people lose weight? It defies common sense that eating all those calories in the morning instead of simply skipping them would help.
Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.
Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day and help people make better food choices at other meals. While it might seem as though you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of people who skip breakfast, and they eat more at lunch and throughout the day.
Another theory behind the breakfast–weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful weight losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off for at least one year. Some 80% of the people in the Registry regularly eat breakfast (and also follow a calorie-controlled, low-fat diet).
It’s worth noting that most studies linking breakfast to weight control looked at a healthy breakfast containing protein and/or whole grains—not meals loaded with fat and calories.
Eating breakfast also gives you energy to do more physical activity and be more productive in everything you do, which is also vital to weight control. So make the effort to get up in the morning and fix yourself a healthy meal.
Maintaining Your Diet
Before you get too excited and go out for a Denny’s™ Grand Slam Breakfast, keep in mind that your breakfast should consist of healthy items that are in line with your current dietary weight-loss goals. Members of the National Weight Control Registry report eating cereal and fruit for breakfast. While these are certainly healthy options, eggs have also been shown to offer several benefits.
Eggs have a greater satiety value than cereal and white bread. This means that they are more satisfying in giving you that feeling of fullness, while you may actually be eating less. One of the reasons for this is that eggs are high in protein, which is known to increase satiety. Proteins also have a higher thermic effect, meaning that it takes more calories to digest them. Studies have compared an egg breakfast to a bagel breakfast of the same caloric value and weight. Researchers at Louisiana State University’s Pennington Biomedical Research Center discovered that people who ate the eggs for breakfast ate less at lunch and less throughout the rest of the day compared to people who ate the bagels, even though they had the same amount of calories for breakfast.
In the past, eggs have had a bad rap because of their high cholesterol content. However, eggs today have lower cholesterol counts than in the past due to the healthier feeds given to chickens. Additionally, research has shown that moderate egg consumption of about 1 per day does not increase the risk of coronary heart disease in healthy individuals. If the cholesterol count is a concern, then egg whites, which are free of cholesterol yet rich in protein, are a good alternative. Eggs are also a good source of essential nutrients riboflavin, vitamin B12, phosphorus, selenium and protein.
If you aren’t too keen on eggs, try low-fat or non-fat dairy products like yogurt, which are also high in protein. High-fiber complex carbohydrates like whole-grain breads and cereals will keep you satisfied. Fiber also increases that sensation of fullness. Overall, whether you choose eggs, cereal or fruit, your breakfast should fall in line with your dietary weight-loss goals. Choose foods that fit your lifestyle and that you will enjoy.
Additional Resources
National Weight Control Registry: www.nwcr.ws
Weight Control Information Network—Weight-loss and Nutrition Myths:www.win.niddk.nih.gov/publications/myths.htm
Thinking about becoming more active or starting a structured fitness program? Good for you!
Many studies underscore the health benefits of exercise at any age. To help you get started, we’ve gathered a list of frequently asked questions and answers about fitness for older adults.
I haven’t exercised in years — Why should I start now?
Even if you’ve never been active, it’s never too late to reap the many health benefits of regular exercise. Regular cardiovascular exercise, such as brisk walking, bicycling or swimming strengthens the heart and muscles, boosts energy and endurance. It also helps control blood sugar and cholesterol levels and works as a natural mood elevator.
Being sedentary raises the risk for developing such serious health conditions as diabetes and heart disease.
Strength exercise, or resistance training, helps preserve muscle tissue and bone health. It’ll help you stay strong, so you can go about your normal daily activities.
I have several medical conditions — Is exercise safe for me?
Consult with your health care provider before starting an exercise program. Ask about precautions specific to your condition and which exercises are beneficial and safe for you. Regular exercise helps manage health conditions and can speed up the recovery process of serious illnesses, including heart attack, stroke and joint-replacement surgery. Your doctor may recommend that you start exercising in a medically-supervised setting before you exercise on your own.
Which exercises are easy on the joints?
Water exercises (swimming, water walking) or non weight-bearing exercises (bicycling, rowing, elliptical machines) are easier on the joints and often recommended for people with joint issues. However, your health care provider may recommend some weight-bearing exercises (walking, jogging) to protect and strengthen your bones.
How much exercise is enough?
Start with 5 minutes or whatever you can manage, then gradually work up to 30 minutes a day of cardiovascular exercise most days of the week. You should notice a difference in how you feel within 6-8 weeks. Perform muscle-strengthening exercises twice weekly with at least 24 hours in between sessions.
To get started, hire a certified personal trainer, attend group strength-training classes, visit your library to check out a strength-training DVD and visit the ACE Exercise Library.
I’m not overweight — Do I really need to exercise?
Even if your weight is in a healthy range, regular exercise is key for maintaining good health and to reduce health risks. One study showed that physically fit overweight people had significantly lower health risks than thin, sedentary people. An inactive lifestyle raises your risk for developing serious health conditions, including metabolic syndrome, diabetes, and heart disease.
How can I exercise on a limited budget?
Start walking! All you need is a comfortable pair of walking shoes and a safe place to walk. Community centers typically offer low-cost group fitness classes and libraries lend out fitness DVDs.
Is strength-training a good idea at my age?
Strength-training is critical for older adults. Adults lose 4-6 lbs. of muscle tissue per decade, which means a significant loss of body strength and a lower resting metabolism.
Older adults who undergo a structured strength-training program have shown to regain lost muscle mass, increase their strength, metabolism, bone density and balance and improve their quality of life.
One study linked muscular strength to reduced stiffness in the aorta, the major artery carrying blood from the heart to the rest of the body, which can reduce the risk of death from cardiovascular events, independent of current aerobic fitness levels.
However, if calorie intake isn’t also reduced, fat weight increases.
Should I exercise by myself or sign up for a class?
It depends on your needs and preferences. Group fitness classes are great for people who enjoy company or need accountability; others prefer exercising alone.
Just going to the store makes me tired and short of breath. Will exercise help?
It depends. Exercise will strengthen your heart and muscles, regardless of age. You’ll be able to do more with less effort and won’t tire as easily. Ask your health care provider to give you guidelines for safe and effective exercising.
Additional Resources
Strength Training for Seniors – YMCA
Growing Stronger – Strength Training for Older Adults – Centers for Disease Control and Prevention
Exercise and Physical Activity for Older Adults — NIH Senior Health
Good news for older adults: part of the prescription for a healthier, better retirement is exercise. Physical activity protects against declining health and fitness and adds years to your life. Join the growing number of older adults who are actively demonstrating that exercise helps keep a body strong.
The Best Retirement Is an Active One
Did you know that moderate-intensity physical activity can help you live longer and reduce health problems? Regular exercise helps control blood pressure, body weight and cholesterol levels, and cuts the risk for hardening of the arteries, heart attack and stroke. It conditions muscles, tendons, ligaments and bones to help fight osteoporosis, keep your body more limber and stabilize your joints, thus lowering the risk of everyday injury. It also improves digestion and is good for managing low-back pain, arthritis and diabetes. Regular physical activity helps you maintain your independence. And recently, there’s been more research that suggests an active lifestyle lowers the risk of some cancers. But perhaps the best reason for incorporating regular exercise into your life is that you’ll feel better. Exercise helps you sleep better and manage stress better, and gives you more energy to enjoy work and play.
Fitness Is Golden
A good exercise program includes cardiovascular exercise, muscular conditioning and flexibility exercises. The best cardiovascular exercises for seniors are non-jarring, such as walking, swimming and cycling. Start with a light regimen and gradually build up to a total of at least 30 minutes of activity on most, preferably all, days of the week. Playing with children, gardening, dancing and housecleaning are other ways to incorporate activity into your daily routine.
Strengthening exercises such as lifting light weights (or even household items such as canned foods or milk jugs) help to maintain your muscle mass and promote bone health. Plus, research suggests that adults older than 50 years who do not perform resistance training lose nearly 1/4 pound of muscle mass per year. Since muscle mass is directly related to how many calories your body burns each day, resistance training is important for weight management. And strong leg and hip muscles help to reduce the risk of falls, a cause of considerable disability among older adults. Aim to participate in resistance training at least two days per week, making sure to exercise all major muscle groups through a full range of motion.
End each workout with stretching exercises to help maintain your mobility and range of motion and decrease your risk for injury.
A Few Safety Tips
Always remember to keep safety in mind when exercising.
- Wear comfortable, well-fitting shoes.
- Avoid outdoor activities in extreme temperatures.
- Drink plenty of fluids to stay well hydrated.
- Listen to your body when determining an appropriate exercise intensity (and keep in mind that monitoring intensity using heart rate isn’t accurate if you are on heart-rate-altering medications such as most medications for hypertension).
- Be aware of danger signs. Stop activity and call your doctor or 911 if you experience any of the following: pain or pressure in your chest, arms, neck or jaw; feeling lightheaded, nauseated or weak; becoming short of breath; developing pain in your legs, calves or back; or feeling like your heart is beating too fast or skipping beats.
Discover the Exercise You Like Best
The best way to keep fit is to choose exercises you enjoy. Favorites among some older adults include aqua aerobics, yoga, Pilates, tai chi, line dancing, square dancing, ballroom dancing or simply walking the dog. You may enjoy group exercise classes, since they offer an opportunity to socialize and develop friendships.
When you’re deciding on a class or program, make sure the instructor is certified by an accredited professional organization such as the American Council on Exercise and has completed specialty training in senior health and fitness. And remember the other elements that contribute to good health in your golden years: A well-balanced diet, not smoking and seeing your doctor regularly.
Look at your retirement or senior years as an opportunity to do things you have never done before. Most of all, enjoy yourself!
Additional Resources
National Institute on Aging:www.niapublications.org/exercisebook/ExerciseGuideComplete.pdf
NIH Senior Health: www.nihseniorhealth.gov
Medline Plus—Exercise for Seniors:www.nlm.nih.gov/medlineplus/exerciseforseniors.html
International Council on Active Aging: www.icaa.cc
