November is Alzheimer’s awareness month. There are fun ways to teach your loved ones effective exercise and lively movement to improve their cardio and strength endurance—two activities that assist in brain health…
When babies learn to sit, they elongate their spine, which is naturally efficient and comfortable. Moreover, it provides the most skeletal support without requiring a lot of muscle strength. Despite this, around 4-years old, most of us began to slump. Why? Well, significantly, it’s probably because we started school and began spending more time sitting.
Poor posture often results from weak core muscles, and weak core muscles contribute to slouching. Also, most neck pain not caused by trauma is usually the result of poor posture and weak muscles supporting our head. For example, sitting at our computers, or hunching over our phone for several hours can strain our neck, and shoulders.
More importantly, strong core muscles lessen wear and tear on the spine. And that prevents falls and injuries. Strengthening your abdominal muscles improves your posture and enhances balance and stability.
You might not notice these actions: putting on shoes, picking up a package, or turning to look behind you, until they become difficult or painful. Core-centric activities include acts that spring from, or pass through, the core: lifting, twisting, carrying, hammering, reaching overhead — even vacuuming, mopping, and dusting.
Good posture doesn’t mean standing like a stiff piece of board. Many people overcompensate for bad posture by standing up too straight. When our posture is correct, our ears, shoulders, hips, knees, and ankles align naturally. Good posture looks natural and relaxed.
Maintaining good posture is not easy. And despite the importance of good posture, most of us don’t do anything to improve it. As a result, we go about our lives uncomfortably hunching our backs and slouching. Practicing good posture strengthens our abdominal muscles and builds low back stability. If these muscles are weak, we’re more apt to slouch. For example, we may start the day sitting upright, but soon we’re lost in our work and slouching once again.
Good posture has many benefits. It aligns your body, and makes you look taller (you can lose 2 inches by slouching). Good posture even speeds up your metabolism (burn up to 350 calories a day). At the same time, having good posture reduces pain by using your muscles to support your skeleton) and improves your mood. (Don’tSlouch)
Proper posture includes alignment, balance, and alignment. You’ll see immediate improvements in your posture by practicing the following two exercises. All you need is a wall. These two, quick and easy exercises realign and strengthen your muscles and ease pain and achiness that results from poor posture.
Exercise 1: The Chin Tuck is an exercise to strengthen your neck muscles. Start standing with your back to a wall. Extend your neck, keeping your gaze forward, and lean back so the back of your head touches the wall. You can also place a pillow behind your head if you can’t move all the way back. Keep your gaze forward, so that your chin is parallel with the floor. Retract your chin towards the wall until you you’re your neck muscles contract, then release the contraction. Repeat this movement 10 times.
Exercise 2: Wall Angels stretch your chest muscles, improve shoulder range of motion, and strengthen your upper back. Start standing with your back and head against a wall and your feet about 6 inches from the wall. With your arms at your side, face your palms forward. Slide your arms out to the side along the wall, bending your elbows at a 90-degree angle. Continue sliding your arms up along the wall to about 45 degrees above your shoulder. Stop when you feel your shoulders elevate or if you feel pain. Return your arms back down to the starting position. Repeat 10 times.
Jacqueline Gikow, is the owner of Audacious Living NYC™. Her holistic, health and wellness practice centers on pain relief through better movement. She is certified through the National Association of Sports Medicine (NASM), the National Board of Medical Examiners (NBCHWC), the Functional Aging Institute (FAI), Medfit (MFN), and the Arthritis Foundation (AFAP/AFEP). Her fitness practice includes in-home and remote, one-on-one fitness training and coaching in New York City. Jacqueline Gikow can be reached at: https://audaciouslivingnyc.com, or on Facebook: https://www.facebook.com/groups/audaciouslivingnyc
References
https://www.madisondias.com/posture/dont-slouch-the-power-of-good-posture/
http://lifehacker.com/fix-your-posture-with-these-three-simple-exercises-1754621367
As a trainer, you wear many different hats during a typical work week. In turn, you are pulled in many different directions among family, friends and clients. If you are focusing on too many topics at once you cannot be in the moment, which can lead to a lack of client retention.
There is a lot of competition in the studio market and potential members/clients like to belong to a gym – and stay with a gym – where they feel comfortable. That puts the limelight on personal trainers to generate the positive client experience that is so important to retention.
This is why being in the moment is vital to gaining new clients and retaining current ones. If trainers are distracted this may be apparent through body language. Members may perceive being distracted as receiving bad customer service.
When you think of excellent customer service, which companies come to mind? What makes them stand out from their competition? The employees that work for these companies are mindful and in the moment. They anticipate the needs of the client and help them accordingly. Being in the moment means that your body language and what you say conveys the same message. This is important to note for customer service and member retention.
Members are constantly making decisions on how they want to spend their money. When trainers work with clients they should be mentally and physically present for each session. If a trainer zones out the trainer leaves their client wondering if the session is important to them. Trainers also miss out on potential new clients who may have wanted their services.
Clients will typically get your attention first by asking if there is “something else you need to do”. This should be a clue that they know you are not in the moment. You want to fix this quickly before the client stops training at your facility. Potential clients also watch to see how focused and attentive you are. I once had a member watch my training sessions for 5 months before deciding that he wanted to hire me. He said that he was looking at my training style, personality and attentiveness. He passed up two other trainers because they seemed uninterested.
When you and/or your staff have better self-awareness you are able to anticipate the needs of your members easier. You will also notice that more clients would like to train with you. By being in the moment every day your clients feel like they had an experience that they want to share with friends and family.
Nonverbal communication involves facial expressions, gestures, eye contact, posture, voice, and touch -and is actually more important then what is said verbally. Trainers are communicating non–verbally with clients and members all of the time and when mixed signals are sent, clients have to try to figure out how you actually feel. You may be speaking to your client and sound present and in the moment but is your body language communicating otherwise?
Robyn Kade is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 18 years of experience in medical based fitness.
References
http://www.helpguide.org/articles/relationships/nonverbal-communication.htm
During a long bike ride, I snack on chocolate to boost my energy.
After a hard workout, chocolate milk is my go-to recovery food!
How bad—or good—is chocolate for me?
Most athletes love chocolate in any form: candy bars, chocolate chip cookies, squares of dark chocolate. Over 60% of all US candy sales are chocolate-based. But how good—or bad—is chocolate for our health? Is it as health-promoting as we want it to be? What about all the sugar and caffeine that comes with the chocolate? Is dark chocolate a far better choice than milk chocolate? Below are answers regarding chocolate and your sports diet.
Chocolate is made from the fruit of cacao trees. Like all fruit, the cacao bean is a rich source of health-protective phytochemicals (flavonoids) that are antioxidants and fight inflammation. Roasted beans are used to create cocoa. Two tablespoons of natural cocoa powder (the amount in one cup of homemade hot cocoa) offer the antioxidant power of 3/4 cup blueberries. Impressive!
The darker the chocolate, the better in terms of health-protective flavonoid content. Unfortunately, dark chocolate has a bitter taste, and many athletes prefer milk chocolate; it’s sweeter. That said, epidemiological surveys of large groups of people indicate those who regularly enjoy chocolate of any kind consume more flavonoids than non-chocolate eaters. This reduces their risk of heart disease. For example, in the Netherlands, elderly men who routinely ate chocolate-containing products had a 50% reduced risk of dying from heart disease (1).
The US Dietary Guidelines recommend a limit of 10% of calories from refined sugar per day. For most athletes, that’s about 200 to 300 calories of carbohydrate (sugar) to fuel muscles. The better question is: What nutrients accompany the sugar? For example, “sugary” chocolate milk comes with high quality protein, calcium, vitamin D, riboflavin, and other life-sustaining nutrients. When used as a recovery fluid, it is far healthier than a sports drink, which is just sugar, water, and a dash of salt.
Chocolate has a high fat content. Fat slows the rate sugar enters the blood stream and thus reduces the risk of sugar spikes. The Glycemic Index ranks from 0 to 100 the blood glucose response after consumption of 200 calories (50 grams) of carbohydrate (sugar, starch). Gatorade ranks high on the Glycemic Index (78), M&Ms rank lower (33), and dark chocolate ranks even lower (23). Given most of us—well, some of us—don’t eat 200 calories of sugar from just one food at one time, a preferable ranking is the Glycemic Load, based on a standard serving of the food. For example, the Glycemic Load of a standard serving (8-ounces) of Gatorade is 12, chocolate milk is 3.5, and an ounce of M&Ms is 3.
Chocolate milk can be an enjoyable and nourishing treat that boosts intake of nutrients important for athletes. It has a low glycemic effect and is unlikely to contribute to sugar spikes Drinking chocolate milk after a hard workout effectively refuels and repairs your muscles, boosts your blood sugar, and replaces electrolytes lost in sweat. It’s a nutritionally preferable choice to a carb-only, sugar-based sports drink (2). And it is yummy chocolate—with purpose and meaning, and no guilt!!!
The amount of caffeine in chocolate depends on how much cocoa powder is in it. Milk chocolate is only 10 to 20% cocoa, regular dark chocolate is 50-69% cocoa, and strong dark chocolate has more than 70% cocoa. The higher the percentage of cocoa, the higher the caffeine. That said, the 20 milligrams of caffeine in an ounce of dark chocolate pales in comparison to the 200 mg. in a mug of coffee. Chocolate’s energy boost comes from sugar, more so than caffeine.
Like any food that is eaten in excess, chocolate can be fattening. That said, data from 13,626 adults (>20 years old, nondiabetic) suggests chocolate consumption was not associated with obesity.
If you are destined to eat a treat, such as chocolate cake, enjoy it earlier in the day, as opposed to indulging at 8:00 p.m. when you are tired and lack the mental energy needed to stop yourself from over-indulging. You are going to eat the chocolate eventually, so why not enjoy it sooner than later?
Believe it or not, eating chocolate cake with breakfast might actually help dieters reach their weight loss goal. Research (3) with 193 adults on a reducing diet suggests those who had cake with breakfast had fewer cravings for carbohydrates and sweets later in the day. By front-loading their calories, they were less hungry and less likely to stray from their diet plan. They ate either a 300-calorie protein-based breakfast or a 600-calorie breakfast that included protein plus chocolate cake (or another dessert).
In the first 16 weeks, both groups lost an average of 33 pounds per person. But in the second half of the study, the no-cake group had poor compliance and regained an average of 22 pounds per person while the cake-eaters continued to lose another 15 pounds each. By 32-weeks, the cake eaters had lost about 40 pounds more than their peers. Does chocolate make for a more sustainable diet?
By no means is chocolate the key to a healthy sports diet, nor is eating lots of dark chocolate preferable to snacking on apples and bananas. It’s no secret: chocolate contains primarily nutrient-poor calories from sugar and fat. A Hershey’s Bar (43 g) has 220 calories—of which about 40% are from 21 grams of added sugar and about 55% of calories from fat. Hence, you want to enjoy chocolate in moderation, so it does not crowd-out other nutrient-dense foods. But even if you are a weight-conscious, health-conscious athlete, you can balance chocolate into your overall wholesome sports diet—and add a taste of pleasure to your day.
Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.
References
1. Buijsse B, Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Arch Intern Med. 27;166(4):411-7, 2006.
2. Lunn WR, Pasiakos SM, Colletto MR, Karfonta KE, Carbone JW, Anderson JM, Rodriguez NR. Chocolate milk & endurance exercise recovery: protein balance, glycogen and performance. Med Sci Sports Exerc. 44(4):682-91,2012.
3. Jakubowicz D, O Froy, J Wainstein, M Boaz. Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults. Steroids 77(4): 323-331, 2012.
Many people have scars as a result of accidents, injuries and surgeries. While scar tissue is extremely helpful at repairing cells quickly to prevent further damage and/or injury, the characteristics of scars and their presence in the body can restrict and inhibit movement. This can lead to myofascial pain, musculoskeletal imbalances and ultimately impede athletic performance. In this blog you will learn about how scar tissue is formed, how it affects pain and performance and some simple and effective techniques to help yourself and your clients mitigate its negative physical effects on the body.
Scar tissue is made from the same matter as every other soft tissue in the body (i.e., collagen). Scars form in the body to replace injured tissue any time a soft tissue structure such as the skin, muscles, fascia, ligaments and/or tendons has been damaged. When healthy tissue is injured, the body responds to the problem by first stopping the bleeding (with a blood clot). It then starts producing collagen excessively to heal the wound as fast as possible.1 During this rapid repair process, the body prioritizes mending the injury ahead of making sure the newly formed collagen fibers are neatly lined up and organized in the same fashion as the original tissue before it was damaged. As a result of the process scar tissue is not as flexible as healthy tissue, not structured in the same way and does not have a normal blood supply, sweat glands, or hair.1 Therefore, while scar tissue is extremely effective at helping protect and repair, the functionality and elasticity of it is different from the surrounding tissue.
Fitness professionals are experts in muscles and movement. They understand that muscle fibers are striated in the direction of force that they generate.2 However, since the configuration of scar tissue is not the same as the surrounding muscle fibers it can alter the way these structures work. For example, the muscle fibers of the rectus abdominis are striated in a longitudinal fashion running up and down the torso (see Figure 1).
They are organized in this direction because this muscle helps flex the trunk during movements such as abdominal crunches and lifting the spine up to get out of bed. Similarly, these muscle fibers also need to lengthen to help slow down extension of the spine during movements such reaching over your head to wash your hair, arching your back to hit a volleyball spike or performing a tennis serve.
Alternatively, the external obliques wrap around the torso and the fibers are almost perpendicular in relation to the spine (see Figure 2).
They are striated as such because these muscles are primarily involved with rotation of the trunk. They help with movements such as swinging the arms when walking, the backswing and follow-through in golf and reaching behind you to grab something out of the backseat in the car.2
Many people undergo surgeries in the abdominal region that require cutting through the rectus abdominis, external obliques, and other muscle tissue and fascia of the abdominal wall (i.e., hysterectomies, gallbladder and appendix removal, hernia repairs, etc.). While these procedures may be life-saving and/or absolutely necessary, unfortunately they produce a lot of scar tissue that affects the function of both the rectus abdominis and external oblique muscles.3
There are many other common-place surgeries that can also affect the way the body moves and functions. Hip replacement surgeries typically result in extensive scarring to the gluteal complex of muscles. The fibers of the gluteal muscles all run obliquely across the back of the hip and help slow down both gravity and ground reaction forces to the lower back, sacroiliac joint, hip complex, pelvis, leg and knee. As such, when scarring compromises the integrity and function of these muscles, movements involving these joint structures can become dysfunctional and pain can result. Similarly, knee replacement surgery (another very common orthopedic procedure) causes scarring to the structures of the knee and affects the function of the quadriceps muscles (which run longitudinally from the front of the hip and pelvis down to the knee). The interconnected nature of the body via its fascial systems means that not only local joints are affected by scarring from these types of procedures, but so too is movement and performance of the body as a whole.4,5,6
Surgeries involving internal organs also produce scar tissue and visceral adhesions that can affect the ability of other structures in the body to function correctly. Since all organs have connections with other soft tissue structures and many have ligamentous attachments to the spine, scar tissue in or around organs can create pain, disease and widespread musculoskeletal dysfunction.3 For example, the gallbladder and bile duct are connected to the liver and pancreas. These, in turn, are fascially connected to the diaphragm which is attached to the rib cage. A surgery to any of these three organs, therefore, produces scar tissue that can disrupt breathing and function of the rib cage. Needless to say, this can impede performance and cause many musculoskeletal imbalances.2
The majority of personal training clients have chronic or temporary injuries. However, these same clients want to improve their athletic performance and increase their functional abilities so they can engage in daily activities without pain.7 Therefore, it is highly recommended as part of your initial consultation and/or corrective exercise programming strategies that you ask clients about past injuries, surgeries and accidents. Doing so will enable you to ascertain information regarding the types and extent of scar tissue present in their body. If a client has extensive scar tissue or scarring in any major muscles of the body that seems to affect their ability to move correctly, you can talk with them about referrals to appropriate medical professionals/specialists and/or recommend strategies for treating scar tissue. Addressing issues related to scar tissue will ultimately help improve your clients’ functional capabilities and decrease their sensations of pain.5,6
If you have had an accident, injury and/or surgery then the development of scar tissue is unavoidable. However, genetics and age also play a role in the development of scar tissue. As people age, it becomes more difficult for the body to generate new cells and scarring can happen more easily. Yet no matter how extensive the scarring or the age of the patient/client, there are many techniques and strategies that can be used to decrease the buildup of scar tissue.
Protection of the Wounded Area
When tissues are injured they must initially be protected from further harm. Depending on the severity and type of wound, bandages/dressings are recommended (as well as antibiotics in some cases) for maintaining cleanliness of the area and to prevent infection. Most wounds are best kept clean with a saline solution as chemicals and other harsh soaps can dry out the skin, prevent healing and worsen scarring.
Nutrition
Vitamin C is used throughout the body for cell repair and is generally recommended to help the body recover from injury. Furthermore, a vitamin B complex may also help speed up the recovery process and promote healing.8 However, as with any nutritional advice you provide your clients, it is recommended that you consult with a licensed dietitian/nutritionist before making any nutritional suggestions to help diminish/treat scar tissue.
Massage
After a scar has healed initially, a person can increase flexibility in the scar tissue and surrounding tissue by massaging the area with a doctor/surgeon recommended gel or ointment. As the scar heals further, self-myofascial release and/or trigger point therapy may be used to improve the elasticity of the surrounding myofascial structures as well as bring new blood supply to the affected area. Always obtain medical clearance before employing any type of self-myofascial release or trigger point technique to ensure you do not reinjure the area.
Laser/Light Therapy
Many people are familiar with the use of laser treatment and dermabrasion to improve the surface of the skin and remove superficial scars. However, it has also been demonstrated that low-level laser therapy can improve cellular function and help with the treatment of deep scars. Moreover, the exposure to sunshine (and ultraviolet light) has also been shown to improve cellular function to damaged tissue and scars. However, it is important to consult with your (or your client’s) physician first to make sure the initial wound has completely healed before recommending exposure to sunlight as that can make scarring worse in some cases.9
Vibration
The formation of scar tissue can sometimes affect the activation of a muscle or surrounding muscle groups by interfering with the neural pathways that activate those tissues. Recent research has demonstrated that when high-frequency vibration is applied to adhesions, scar tissue, and the surrounding muscle, that nerves can be stimulated to help improve the function of muscle tissue that has been affected by the formation of scar tissue.10
Surgery
When scar tissue is severely limiting function of the body and/or causing pain, surgery is sometimes recommended to remove the buildup of the old scar tissue. However, this option is a last resort as the simple act of cutting the old scar out produces a new scar, which is not guaranteed to be less mobile/supple than the old one.
While scars naturally heal and fade over time, their impact on your physical movement capabilities may remain. Recognizing the far-reaching effects of scar tissue, identifying those areas of the body that are affected by it and applying appropriate strategies to treat scars can help you limit their potential to cause pain, dysfunction and inhibit performance. Promoting effective healing of new wound sites and treating old scar tissue buildup are two ways to lessen the negative impact scar tissue has on the body. Remember to always check with your (or your client’s) doctor/surgeon before recommending any strategies or techniques that are beyond your scope of practice as a fitness professional/personal trainer.
Justin Price is one of the world’s foremost experts in musculoskeletal assessment and corrective exercise and creator of The BioMechanics Method Corrective Exercise Specialist certification (TBMM-CES). The BioMechanics Method is the fitness industry’s highest-rated CES credential with trained professionals in over 75 countries. Justin is also the author of several books including The BioMechanics Method for Corrective Exercise academic textbook, a former IDEA Personal Trainer of the Year, and a subject matter expert for The American Council on Exercise, Human Kinetics, PTA Global, PTontheNET, TRX, BOSU, Arthritis Today, BBC, Discovery Health, Los Angeles Times, Men’s Health, MSNBC, New York Times, Newsweek, Time, Wall Street Journal, WebMD and Tennis Magazine.
References:
Many studies have shown exercise to help depression and anxiety, improve sleep, reduce stress, and even improve the symptoms of ADHD. It’s important that you pay attention to any changes that you notice in these areas, in addition to changes you are seeking that bring you closer to their goals. Oftentimes, clients are thrilled to report that they feel calmer, happier, sleep better, and experience less brain-fog!
Therapists are now recognizing the benefits of exercise in their therapy sessions focused on depression, anxiety disorders, substance abuse, and eating disorders, among others. With medications that target these mental illnesses, there are often long lists of side effects, some of which can worsen the illness it is trying to treat, or even cause another mental illness in its place. Not only is exercise being acknowledged for the impact that it can have on such illnesses without the risk of side effects, but it is also being acknowledged that exercise can be successful in preventing the return of symptoms.
Post-Traumatic Stress Disorder (PTSD) is among other mental illnesses that exercise is beneficial for. Studies have shown PTSD to have negative effects on the brain and nervous system of the body.
Exercise allows someone suffering from PTSD to approach their hyperarousal symptoms in a safe and controlled environment, allowing the body to change its perception of these symptoms as healthy, instead of as signs of danger. This allows your nervous system to also find balance and release traumatic memory, in simpler terms.
Is getting started easy? Not always, unfortunately. Depression could cause a lack of motivation to get started. Those who suffer from PTSD or anxiety may find the different sensations of working out to be very uncomfortable in the beginning, as they can be similar to their symptoms. One who is chronically stressed may become overwhelmed at the thought of adding something else into their routine.
It does get better because you get stronger! Just keep these things in mind as you begin your fitness journey:
Diana Smithson is Owner of Stronger Today Fitness, a Small Group/Personal Training Studio in Surprise, AZ. Her passion for Fitness and Health creates excitement and encouragement to all she trains with. She enjoys being in the mountains, hanging with her family and sleeping.
Disclaimer: This article was modified from its original version found on https://blog.findyourtrainer.com/2019/06/06/how-exercise-can-benefit-your-mental-health/
We can all agree that stress levels have skyrocketed to an all-time high following the “year of fear.” Older adults with chronic conditions have been the hardest hit since they are most vulnerable to Sars-CoV-2 and severe outcomes. Millions have been struggling with the fear of infection and mortality; inactivity and muscle weakness as well as social distancing and isolation. Helping older adults build stress resilience strategies into daily life is critical to bolster and protect physical, mental and social wellbeing.
Living under chronic stress leads to bad decisions. That’s because the part of the brain called the amygdala is activated when under threat. It is our survival brain with the “fight or flight” response being its signature. This means that blood is flowing to the “reactive” brain and away from the “thinking and planning” part of our brain, the pre-frontal cortex.
This can contribute to poor eating, activity and lifestyle choices. Convenience and processed foods can easily take center stage along with sedentary behaviors and heavier use of drugs and alcohol. This can lead to malnutrition, decreased blood flow and the increased risk and severity of chronic conditions as well as impairing immune function. It is a recipe for dis-ease and higher health risks, particularly in pandemic times.
Chronic stress puts the body into a catabolic state of “breaking down” while also turning down the volume on the body’s anabolic pathways of “building up” (1). The body was designed to live in the parasympathetic state, also known as “rest, digest, heal and repair” mode. Constantly living in the stress response leads to high levels of cortisol, oxidative stress and pro-inflammatory cytokines (immune messengers). This chemical marinade literally shrinks muscle and brain cells (2).
What happens when muscle and brain cells atrophy? Sarcopenia and cognitive decline arrive on the scene. This in turn leads to the downward spiral of physical and mental pathology that can include disability, dependency, dementia, an increased risk of falls, fractures and hospitalizations.
The American Psychological Association defines resilience as “the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress,” or “bouncing back” from difficult experiences (3). It is an adaptive process that can be developed. Being “hardy” or resilient is linked with positive outcomes, including improved functional mobility, health and longevity.
Medical fitness specialists can help older adults build stress resilience by empowering them with education and encouragement. This can be a powerful intervention as it combines education with behavior modification. It includes asking questions while providing clear messaging that reduce fears and clarify health benefits followed by simple actionable steps. The pro-active older adult can choose to practice the strategies that resonate with them. Being accountable to and encouraged by a trainer knowledgeable about geriatrics can support the process of building resilience to weather “stress storms.”
Like health, resilience is multi-dimensional and includes physical, mental and social components. As fitness professionals, we understand that exercise activity is the most powerful intervention to relieve stress because movement positively impacts the health of every cell in the body and brain. After all, who doesn’t feel better after an appropriate workout or walk in the sunshine?!
Being mindful of breathing, eating and moving are great ways to build stress resilience. Living in the present moment helps develop awareness, connection and calm. Avoid overwhelm by choosing to practice one small step at a time.
1. Breathe Deeply. Breath connects body and mind. Stress breathing is shallow breathing. By focusing on the depth and pace of breath, the parasympathetic nervous system is engaged. Encourage older adults to become aware of tension and overwhelm; to take “Breathing Breaks” while focusing on breathing in and out through the nose. It can be as simple as starting with 3 deep breaths and working up to 30.
2. Eat Slowly. In order to digest food and absorb nutrients properly, eat seated in a relaxed, calm environment. Encourage older adults to slow down and focus on chewing food 20-30 times. This supports the mechanical breakdown of food for better digestion. While eating, focus on the food’s aroma, flavor, texture, mouth feel and swallowing.
3. Tea Time. Take a few minutes to savor a warm cup of herbal tea like lemon balm, lavender or chamomile. Enjoy the aroma and feeling of warmth in hand and the body. This practice is a wonderful way to wind down at the end of the day or as needed.
4. Gratitude Attitude. Before rising and/or going to bed, think about, say out loud or write down 3 things you are grateful for. Practicing gratitude is linked with boosting happiness, optimism and a sense of greater well-being (3).
5. Move more. Inactivity and sedentary time slows down blood flow, metabolism and immune function. Encourage older adults to break up sedentary time with 5 minutes of movement every hour. Light intensity activity like house cleaning has been shown to reduce the risk of mobility disability by 40%! Simply moving more throughout the day is powerful medicine, especially when paired with a tailored exercise program.
Today, building stress resilience is absolutely critical for older adult’s functional and cognitive health. They will be so grateful for your guidance!
Millions of people over age 65 looking for guidance from fitness professionals who are knowledgeable in exercise, nutrition and lifestyle principles that can help them improve functional mobility, while also preventing and managing chronic conditions to live their highest quality of life. The Geriatric Fitness and Lifestyle Specialist online certificate course will give you insights, strategies and tools to be a successful professional in this rapidly growing market. Learn how to be a valued part of clients’ continuum of care, working with the medical team to improve functional outcomes and positively impact people’s lives.
Cate Reade, MS, RD is a Registered Dietitian, Exercise Physiologist and Functional Medicine Practitioner candidate on a mission to improve functional mobility and health span utilizing the power of lifestyle medicine. She has been teaching, writing and prescribing healthy eating and exercise programs for over 25 years. Today, as CEO of Resistance Dynamics and inventor of the MoveMor™ Mobility Trainer, she develops exercise products and programs that target joint flexibility, strength and balance deficits to help older adults fall less and live more.
References
When you eat and drink can affect sleep and how you sleep can impact how much and what you eat and drink. Meeting health-related goals like weight loss…
Many athletes feel pressure to have a perfect body, perfect diet, and ideally, perfect performances. The stress-inducing trait of perfectionism often pushes athletes to not only become stronger and faster, but also leaner and food-phobic. We have seen perfection play out with football phenom Tom Brady. While he is a poster child for the benefits of eating ”perfectly,” he also has great mental strength that keeps him focused on his goals without getting side-tracked by comparisons.
Most of us are a bit more insecure than Tom and end up comparing ourselves to others. Take note: To compare is to despair! Please stop comparing your physique and your food choices to those of your teammates, friends, and family! Here are strategies to help you fret less and instead gain confidence with your food choices and your physique.
She’s leaner than I am…
He’s got bigger muscles than I do…
She’s prettier than I am…
He’s got a better 6-pack ab than I do…
How often do you find yourself comparing your body to that of your teammates, friends, and social media influencers? If the answer is too often, just STOP IT! Your body is yours; it is good enough the way it is. You want to stop criticizing your body for being too fat, too slow, too short, too freckled—and instead be grateful for all the good things it does for you, like run marathons, row in regattas, win soccer games, and/or compete in triathlons. Those “thunder thighs” contribute to your ability to be a strong, powerful, and successful athlete. Thank them!
Few athletes have the “perfect body”; even the leanest athletes complain about undesired bumps and bulges. Athletes who whine about feeling fat are more likely feeling imperfect, inadequate, anxious, and/or out of control.
Recommendations: To achieve body acceptance, practice living on a fantasy island where you and your body are good enough—if not excellent—the way you are. If you wander off your island and start comparing yourself to others, you’ll undoubtedly end up despairing. Stay on your island!
When you look in the mirror, greet yourself with a welcoming smile and grateful words. With time, you will start to internalize that your body is indeed good enough the way it is. While you may never attain the perfect physique, you can still be grateful for all your body does for you.
Do you eat like a bird compared to your teammates? Or maybe you feel self-conscious because you need to eat twice as much as your peers just to maintain your desired weight? At team meals/social gatherings, many athletes monitor the quantity of food others are eating. Salads and small portions tend to get praised more than lumberjack servings. (I wish I had your discipline vs. You sure do eat a lot….) For athletes recovering from restrictive, dysfunctional eating, eating a sandwich, fruit, yogurt &pretzels for lunch seems embarrassing—way too much food—when it’s really what is needed to properly fuel up for an after-school practice or after-work trip to the gym.
When I educate my clients how many calories they “deserve” to eat, most are flabbergasted to learn athletic females commonly require 2,400+ calories to maintain weight; athletic males may require 2,800+ calories. That’s 600-700 calories four times a day: breakfast, early lunch, second lunch/afternoon snack, and dinner.
Recommendation: Please don’t start counting calories; your body is your best calorie counter. Rather, listen to your innate hunger and fullness cues. Eat when hungry; stop when content. Pay attention to why you stop eating: Do you think you should? Is the food all gone? Or are you actually feeling content and comfortably fed?
I eat only healthy foods…
I avoid sugar like the plague…
I won’t touch the pies at Thanksgiving.
In the world of “clean eating”, athletes feel pressure to choose the “right” foods. That translates into no sugar, salt, red meat, white flour, packaged foods, fat, and no fun foods. The E in Eating stands for Enjoyment; you want to be able to enjoy (in appropriate portions) the foods you truly want to eat!
Believe it or not, it’s OK to balance fun foods into an overall good diet. The goal is 85-90% nutrient-rich whole grains, fruits, veggies, lean proteins and 10-15% fun food. You need not eat the perfect diet to have an excellent diet.
You want to eat a foundation of about 1,500 calories from a variety of nutrient-dense foods to consume the vitamins, minerals, and protein required for an effective sports diet. Because your body needs at least 2,400-2,800 calories a day, you have space in your diet for both health-promoting food and fun food. While you want to enjoy more of the best foods and less of the rest, you can balance fun foods into your sports diet. That is, an apple is a healthy food; a diet of all apples is a very unhealthy, unbalanced diet.
Recommendation: If you find yourself being judgmental about food, the problem is unlikely the food, but rather your relationship with the food—and fears it will make you get fat or ruin your health. Eating out of the same pot as your pals is a very healthy thing to do! A few fun meals will not ruin your health forever.
I often counsel athletes who wonder if they can nourish their bodies with real food instead of taking supplements. As one athlete sheepishly asked, “I don’t take any vitamin pills. Should I? My teammates takes a handful of them..” Let me reassure you that opting out of supplements is okay (and can save you bundles of money). If you eat wisely 85-90% of the time, you are likely getting the vitamins and minerals and protein you need, with a few possible exceptions (iron, vitamin D).
Recommendation: If you question the adequacy of your diet, consult with a registered dietitian (RD) who is board certified as a specialist in sports dietetics (CSSD). Make an appointment today to learn how to choose food based on facts, not fears, and can fret less and enjoy better quality of life.
Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.