For any person, a regular stretching routine can bring some surprising benefits. While you might think that stretching right before activity is beneficial, it needs to be done on a regular basis for a minimum of 10 minutes in order to bring some major changes to muscles and tendons. Research shows that people with the least flexibility have increased chances of injury…
It’s no secret that our bodies feel tight and stiffer if we don’t stretch, especially as we get older. If you invest most of your exercise time into strengthening your muscles or working on your cardio routine, it’s easy to forget about stretching.
Researchers studied 1,544 people age 50-plus. Some of those in their 80s had the lowest inflammation levels in their bodies because they took care of their health. This included cardio exercises along with resistance – weight training with weights and bands, stretching for flexible joints and mobility. Even in extreme old age, centennials showed positive outcomes when they exercised. Low levels of inflammation were also an important predictor of people’s cognitive function, especially those in the oldest age group.
I’d have to say that of all the exercises I do, I love anything aerobic (getting my heart rate up) the most. Walking, jogging, biking and dancing are the most common forms to get your motor running and is a great way to shake off the cobwebs. Any quick, sustained movement can increase your heart rate.
Before you start moving around, think about what motivates you to push a little harder. Are you interested in exercise to reduce stress and shake off the blues, lose weight, build a healthier brain (cognition), or make new friends?
Researchers say those who believed exercise was good for stress reduction valued it more with increased age. Motivation to move when reaching 60-plus can yield different benefits. For instance, people who exercise experience less inflammation in their bodies. Inflammation can lead to illness (stemming from a lower immune system) and difficulty losing weight. Losing weight can be especially troublesome if you have joint issues (hip, knees or back). With each pound you lose, the equivalent of four pounds of pressure can be released.
The combination of cardio mixed with bands is one solution for cardio exercise to keep inflammation at bay. It is fun. Be creative and you will never get bored. In this month’s Exercise Snack Video, I will show you a few quick examples. Pay close attention to my cues on form and technique and in the long run (pardon the pun), you’ll have fun!!
Side note: The familiar tune of the Bee Gees song “Stayin’ Alive” has been used for medical training for some time. It has the right beat — not to mention the perfect title — for providing CPR’s chest compressions at the right pace to revive a patient. Try playing it sometime when you exercise.
Reprinted with permission from Lori Michiel. Originally published on Lori’s Fitness Blog For Active Adults and Seniors.
Lori Michiel, NASM, has been assisting seniors in their homes since 2006 with customized exercise programs including those designed to address Parkinson’s, metabolic disorders, arthritis and diabetes. These adaptive programs are specifically designed to improve balance, circulation, flexibility, mobility and promote independence. Lori Michiel Fitness has over 40 certified trainers who are matched with clients in Los Angeles, Ventura and Orange Counties. Connect with Lori at www.LoriMichielFitness.com.
Did you ever think after your vacation you’d come back a transformed person?
When my husband and I returned home from our vacation last month, I noticed, other than the obvious feelings of content and relaxation, my clothes felt looser and I felt recharged. No challenge was too big. A bit grandiose, I know. However, it was short-lived, except I kept the weight off, and refrained from consuming caffeine and sugar. Around the time I had finished three loads of wash, I felt practically back to normal. Time fades. I still felt reinvigorated, but the shift towards normalcy was advancing.
Vacations are supposed to be about creating balance in our lives. Who am I, what is my purpose and why do I do what I do? I don’t pretend to have all the answers, but at 61, I have more than I did at 16. I know that a timeout and real rest is healthy for the soul. It is not so important whether you take a trip or not, as long as there is some form of escape.
In the meantime, I plan to seek some form of meditation I can stay committed to (no luck so far). I have returned to work, continue to read my business journals, and create fun and educational videos for my friends and clients. I am doing the best job I can. So for now, since none of my favorite TV shows are on, I may even pick up another novel to read.
Prepare yourself for the things that matter and have fun when you can.
Reprinted with permission from Lori Michiel. Read more from Lori at her website, lorimichielfitness.com
Lori Michiel NASM-CPT is the owner of Lori Michiel Fitness. She is a trainer, teacher and passionate advocate for fitness. I specialize in helping active adults and seniors fulfill their physical potential and experience the joy of being healthier and more active in their lives.