Find ways to stay active

Exercise for women 50 and older

Exercise is important at every age however; for women that are 50 and older exercise could be the difference between experiencing sleepless nights and getting the recommended amount of sleep daily.

Women over 50 who get regular physical activity lesson many of the symptoms of menopause such as; hot flashes, joint pain, anxiety, depression and most of all those sleepless nights. 

Exercise also reduces many health risks such as; heart disease, osteoporosis and diabetes.  One of the most abundant changes women over 50 experiences is weight gain and it is one of the hardest facts of life a woman over 50 will overcome. 

·         Cardiovascular exercises incorporated into a woman’s daily activities will empower her with the techniques to overcome weight gain associated with menopause and in turn will decrease other menopausal symptoms.  

·         Strength training maintains and improves posture and stabilizes weight while building muscle.  As we grow older it is important to maintain muscle mass and resistance training can combat this effect because as you put more tension on your muscles it puts more pressure on your bones, which tends to respond by continuously creating fresh, new bone.

·         Incorporate a stretching routine as it helps to maintain flexibility and range of motion.  Stretching before you begin your daily exercise routine can minimize injury and don’t forget to stretch after your workout to reduce soreness.

Physical activity will improve many symptoms of menopause so take charge and get started today.

Getting back on track after Thanksgiving

Thanksgiving is one of most American’s favorite holidays.  It brings friends and family together to share a feast; it’s just a great holiday.  After Thanksgiving it can be difficult getting back on track with your diet and exercise routine. 

I try to reestablish my routine as soon as possible for a number of advantages:

·         Less weight fluctuations when readjusting my caloric intake.  Foods influence the brain's neurotransmitters and affect mood. Dietary strategies can help increase holiday joy without adding pounds.

o   Increase low Sodium and increase high potassium Foods.  By avoiding salty snacks and eating bananas may have a positive effect on mood which translates into less calories taken in.

o   Increase proteins and amino acids into your diet.  High protein foods metabolize slowly which make them less likely to cause fluctuations in blood sugar spikes that result in irritability and hunger.

o   Healthy fats increase good cholesterol and lower triglycerides and are vital to brain function. A study of 37 patients who visited a clinic for bipolar disorder showed that those given 1 to 2 g of omega-3 fatty acids per day had significantly lower levels of irritability that in turn lowered their poor eating habits. 

·         Reinforcing previously developed healthy eating habits

o   By getting back on track quickly you can minimize the impact that poor eating habits will have on your overall routine.

·         Getting a jump start for the upcoming Holiday, that’s right were not out of the woods yet, Christmas is right around the corner.

o   Take advantage of the lull between thanksgiving and Christmas to get ahead of the game from a nutritional perspective

o   Pre-plan meals and snacks to insure you have plenty of safe foods on hand when the holiday arrives.

o   Insure your hydration habits are robust, you will find it easier to grab a glass of water instead of a high calorie snack when the urge hits.

·         Reestablishing my exercise routine

o   Exercise decreases stress hormones, such as cortisol and increases endorphins

o   Exercise increases feel good chemicals naturally released by the body like adrenaline, serotonin and dopamine

For me my body and my mind are ready to jump back into a routine and I am excited to get back on track.  And after a strong work out I feel great.  I am more relaxed and I feel stronger mind body and soul.

Consider your options when choosing a gym or studio

·         When choosing a facility your budget should always be a strong consideration.  During the New Year and in September when students are returning back to school is when most gyms or studios offer discounts on memberships making these a great time to join a gym. Avoid long term contracts when joining a gym or studio for your own flexibility and avoid paying for extra privileges it can really add up.

·         Be aware of member profiles:

                                                        i.            Mixed gender gyms

                                                      ii.            Specialized programs for seniors, men and women

                                                    iii.            Number of members

                                                    iv.            Peak hours 

·         Insure your gym has the type of equipment needed to facilitate the type of exercise you are involved in as well as area designated for stretching.    

·         Inspect the main areas and locker rooms for cleanliness and maintenance; use these cues to assess the overall feel of the environment.   

·         Are trainers available? 

·         Is the staff friendly and helpful? 

·         What about the other patrons are you comfortable and do you feel welcome? 

In addition to the right facility, equipment and exercise routine you also need to insure you are wearing the correct attire.  Do you feel confident and comfortable with what you are wearing?  Insure your attire is performance oriented, does it wick moisture away from your body?  Does it fit correctly? There are many high performance fabrics available that are designed to meet the demands of your activity levels whether you are involved in yoga, weight training or outdoor activity like cycling or running.

One of our favorite charities

For over 18 years my husband and I have supported, the Aflac Cancer for Children with financial support and with our determination to bring the attention of this cause to those around us in supporting this program. 

The pride that fills our hearts knowing that the Aflac Cancer Center is dedicated to finding the most effective treatments and cures for children with cancer and blood disorders is validated by the incredible stories spawned by their efforts.

The Aflac Cancer Center:

·         Gives their patients access to approximately 250 clinical trials and their physicians are widely regarded in national clinical trials and collaborative studies of the Children’s Oncology Group, the National Cancer Center Institute, the National Institutes of Health and the Pediatric Blood and Marrow Transplant Consortium among so many others

·         100 percent of their hematologists/oncologists are researchers and as a result, every child is evaluated for clinical trial participation

·         They are one of only 3 centers in the Southeast that is a member of the COG Phase/Consortium

·         They were the recipient of a $1 million EUREKA grant allowing researchers and engineers to investigate a novel bioengineering solution aimed at pediatric brain tumors

·         They are recognized as one of the top pediatric cancer centers by U.S. News & World Report

·         They are one the highest volume pediatric centers in the country which allows them to provide families with an entire team of professionals, dedicated hospital space, advanced technology and innovative research

·         They treat an average of 350 new cancer cases each year, that’s nearly one per day

·         They care for more than 100 children with brain tumors each year

·         They are highly skilled and experienced in treating children and young adults with all forms of cancer from the most common to the rarest

·         They are home to a robust Cancer Survivor Program.  They follow nearly 1,000 survivors

·         They are recognized as a national leader in transplanting children with sickle cell disease and they have cured more than 30 children

·         They have the largest pediatric sickle cell program in the country, with more than 1,600 patients

·         They are a national referral center for pediatric cancer and blood disorders, treating patients from 43 different states throughout the U.S.

As we enter this Holiday Season it’s time to count our blessings, help a neighbor and share a bit of good fortune we are all a little better for it.  In the meantime here is a link to video I am sure you will enjoy.

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Softneing of a society

Physical activity is important from a very young age however; over the past 40 or 50 years physical education in schools has softened and in turn softened the bodies of our young.

The economic initiatives that our politicians provide our society play a huge role in our state and local governments being equipped with funding programs that are designed to keep adolescents involved and active.  Michelle Obama has initiated the, Let’s Move program designed to lift and support the physical and emotional health of an entire generation that is dealing with the highest incidence of obesity our nation has ever seen.  It has been said that the economic health and security of our nation is at risk if we don’t work to change the reality of this social problem.

The private sector is working in conjunction with the public sector to provide strategies that include some of the following initiatives:

• Promote healthy diets and physical activity for children in accordance with national guidelines and international standards and the overall aims of the Global Strategy on Diet, Physical Activity and Health;
• Limit the level of saturated fat, trans-fatty acids, free sugars and salt content in existing processed food products and limit portion sizes;
• Increase the introduction of innovative, healthy, and nutritious choices for children;
• Review current marketing practices to children: particularly with regard to the promotion and marketing of food high in saturated fats, trans-fatty acids, free sugars, or salt;
• Provide children and young people with adequate and understandable product and nutrition information;
• Assist in developing and implementing physical activity programs for children.

Combining comprehensive strategies with the assistance of parents, health care professions, schools and elected officials we empower a nation to pursue a healthier future for generations to come.

I find happiness in Health

One of my favorite quotes, “Happiness lies, first of all in Health” by George William Curtis is intentionally incorporated into my thoughts and actions every day. 

I take charge of my health by being present in my life and knowing I can never take my health for granted.

Each day I eat a healthy breakfast; lunch and dinner.  In addition to a healthy diet I supplement my energy needs with the addition of Sun Warrior Activated Barley.  My calorie intake is between 1200 and 1300 calories a day and it sustains my daily needs to include the strength and endurance needed to perform a healthy workout.

I believe I have lived to some extent by example because both of my adult children live their lives with the same intensions, eating well and exercising regularly.

Life is good…