Yeah, yeah. You’ve been told many times that you should be drinking more water. Growing up, your mom would insist that you eat your vegetables and drink water. In school you learned about the food pyramid and how many glasses of water you should drink every day. Your doctor has instructed you to drink water on a regular basis.
What is wholistic wellness? While both words hold different meanings for different people, wholistic wellness is generally perceived as the state of being well as a whole, in every aspect of life. The word wholistic is generally defined as the belief that everything is interconnected and contributes to the whole. In terms of medicine, it is defined as treating every aspect of an illness, not just the main issue caused by said illness. That being the case, one would have to address and analyze every aspect of life to truly achieve good health.
There are several factors encompassing all human beings on a daily basis, whether we are aware of it or not, that I have found in my experience as a wellness coach to affect us, either positively or negatively.
We as humans are regularly exposed to several physical, nutritional, social, mental, emotional, and spiritual stimuli. If not within one’s scope of awareness, any one of these aspects could lead to less than desirable outcomes. For example, a client who had an argument with their domestic partner showed up to a session unhappy because, as a result of the argument, she gave into her craving and binged on junk food the night prior, thus wrecking her weight goal for the week.
Therefore, in order to become wholistically fit, each one of these life aspects must be analyzed and carefully monitored in order to promote a completely healthy lifestyle.
Taking inventory of each of those aspects of life can be a daunting and difficult task, as one’s wellness in each would differ for each individual based on their likes, dislikes, quirks, daily routine, etc.
For instance, an individual with a sedentary job will most likely need to exercise more to get their desired results than an individual with an active job. Also, one’s physical wellness doesn’t necessarily mean being in the peak of physical condition and performance. For example, an athlete comprised of 18% body fat with an abundance of lean muscle may be more concerned with physical fitness, performance, and endurance than someone who isn’t an athlete but wishes to lose 25 lbs of excess body fat.
As far as nutrition goes, it is much easier and often quicker to grab some food at the nearest drive thru, especially for the working single mom of three. Taking time to make something healthy means more time in the kitchen and being late getting the kids to daycare.
Socialization may mean everything for the high school teenager who doesn’t make friends easily, but may be taken for granted by the classmates who have never experienced that. Mental and emotional health can be affected by all of the previous three aspects listed.
And as far as spirituality goes, that will be different for everyone. For some, it holds no significance, but for others, it is the most important thing to them. Some may not believe in a God, but believe that a higher power exists. They may not pray, but may still hold some stock in whatever higher power they believe. Others may not believe in a God or a higher power at all, but may have the mentality of wanting or trying to be their own God in some way. Those are just some examples of differences within individuals.
It has been my belief that there is not enough emphasis on wholistic health and wellness. What happens when one of these aspects creates a stressor that negatively affects them? If that stressor isn’t addressed and remedied, it may affect other aspects of their life. How can a person be 100% healthy if they do not focus on 100% of themselves? Not to say that one should put themselves before others, but if one isn’t emotionally healthy, they cannot be mentally healthy without first addressing their emotional health. Diet and exercise alone will not suffice.
Without reviewing ourselves as a whole, how can we operate in optimal condition? In conclusion, in order for we as human beings to be at our most prime selves, it is imperative that we make wholistic health and wellness a priority.
Tambryn Crimson-Dahn is a certified personal trainer, nutritionist, and fitness and wellness coach with 4 years of experience. After having worked in the gym industry, she now owns and operates her own company, Crimson Wholistic Fitness. She specializes in depression, anxiety, and overall mental health and wellness.
Thanks to the Internet, we have abundant access to high quality, science-based nutrition podcasts. We also have access to a lot of questionable nutrition information. To help guide your nutrition education options, I have identified a few credible podcasts that focus on general nutrition, sports nutrition, dysfunctional eating, injury recovery, and other topics of interest to athletes who strive to improve their performance. In these podcasts, you’ll find trustworthy information about what, when, and how to fuel your body for optimal sports performance, good health, and high energy.
While you are spinning, running, walking the dog, or washing dishes, I hope you enjoy listening to these podcasts (some of my personal favorites). They offer an amazing opportunity to learn (for free!!!) from some top-notch researchers and clinicians.
SoundbitesRD.com/podcast, hosted by Melissa Joy Dobbins RD.
Posted twice a month; about an hour long. Melissa is among the first dietitians to jump into podcasting. She now has recorded more than 226 episodes and has thousands of listeners. Her information is popular with dietitians and the general public alike. You’ll learn about all things related to your daily diet, with a focus on current food topics and controversies. Melissa does an excellent job of delving into the science, psychology and strategies behind good food and nutrition. A few examples of topics covered include:
• Body Image and Your Relationship with Food
• The Science of Sweetness
• Difference Between Animal Welfare & Animal Rights
Spot On! Podcast, hosted by Joan Salge Blake RD.
Posted twice a month; about 30-45 minutes long. Joan teaches nutrition at Boston University. Hence, her podcast is geared towards college students, but is of interest to everyone. Joan’s lively, engaging style will hold your attention. She interviews top experts who offer accurate and practical health and wellness information on a variety of current topics and trends, including:
• What Really Is a Sustainable Diet?
• The Latest on Food Allergies
• Do You Need to Beef Up on Protein to Bulk Up?
The Long Munch – Nutrition for Runners, Cyclists & Triathletes, hosted by two Australian sport dietitians: Stephanie Gaskell has a special interest in gastro-intestinal nutrition and Alan McCubbin researches hydration and sodium for endurance sports at Monash University. Posted weekly, about an hour long
To familiarize yourself with the rich variety of topics addressed on The Long Munch, I suggest you listen to the Birthday Year in Review. You’ll hear a 3-5 minute summary of each weekly podcast. You then can go back for more in-depth information by listening to the episodes that interest you. Sample topics include:
• Should I get regular blood tests? If so, what should I test for?
• How much sodium should I replace during exercise?
• Are sports drinks and gels bad for my teeth?
Performance Nutrition Podcast, hosted by Dr, Marc Bubbs ND, CSCS.
Posted monthly; about 60 minutes long. Marc is Director of Performance Nutrition for Canada Basketball. In his podcast, he connects you with leading experts from around the globe and discusses nutrition topics related to performance. A sampling of topics:
• Nutrition & Training for Stronger Tendons & Ligaments
• Impact of Dehydration on Teams & Endurance Athletes
• The Misunderstood Science of Metabolism
Nail Your Nutrition Podcast, hosted by sports dietitians Marita Radloff RD & Sarah Schlichter.
Posted weekly; about 60 minutes long. Given the podcasters are athletes and moms, as well as registered sports dietitians, they handily address a variety of topics from many perspectives, such as:
• Nutrients of Concern for Plant-based Athletes
• What my Eating Disorder Took from Me
• Taper nutrition for the marathon
Voice in Sport hosted by Stefanie Strack, former athlete and advocate for advancing women in sports.
Posted weekly, about 45 minutes long. Stef interviews women who have excelled in sports, asking about their journeys. Her guests share untold stories on topics rarely discussed, such as their struggles with body image, dysfunctional eating, mental health, and nutrition. Young athletes will find hope and inspiration from this podcast by listening to how these women survived their tough journeys. Listeners will learn they are not the only ones having a hard time transitioning from high school sports to collegiate teams to pro sports. Sample episodes include:
• Andi Sullivan, soccer pro, talks about how she built confidence and improved her mental approach to sports.
• Elyse Kopecky, author of Run Fast, Cook Fast, Eat Slow, shares her experiences as a runner facing many injuries.
• Allie Ostrander, 3-times NCAA champion runner, shares her journey with disordered eating.
The Catalyst Health, Wellness and Performance Coaching Podcast, hosted by Brad Cooper.
About an hour long. Heath coach Brad Cooper interviews best-selling authors, world-renowned researchers, elite athletes, and respected coaches in an engaging format. The overall focus is on wellness; the varied topics will expand your self-care plans. A few episodes I really enjoyed:
• Conflict: Why We’re Trapped and How to Escape
• Redefining Rich: Keys to True Wealth
• Our Hungry Brain: Why We Choose Junk and How to Change
The Injured Athletes Club hosted by mental skills coach Carrie Jackson and health/fitness journalist and runner Cindy Kuma.
Posted weekly; about an hour long. Part of being an athlete includes being injured (boohoo). That’s why these two athletes joined forces to create a community that offers support and hope to help make the recovery journey easier. They interview athletes who have recovered from injury (and also injury after injury after injury…) Topics include:
• Surviving setbacks
• Recovery from RED-S
• Expanding your identity
I hope you find this list of easy-listening podcasts to be educational, helpful for enhancing your athletic performance and well-being, and hope-filled for facing the challenges presented to athletes of all ages and abilities. Listen-up!
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 more information.
Fear can do many things to us and they are almost never positive in their outcome. Being dominated by our fears is no way to live – especially when it comes to our efforts to become healthy and fit. I have sabotaged many goals and choices over the years because of my fears. Most of the time I have never been clear on just what “it” was I was afraid of but somehow fear took hold of me and I did not step boldly into a successful outcome.
I believe we are inherently capable of being great and doing great things but we can – and do – sabotage our greater “yet to be” by letting our fears control our behavior – and our choices. This is no way to live! In this article I would like to highlight of the 4 keys to overcoming our fears and become bold and tied to our successes – not our failures!
VISUALIZATION
I find that when we have a clear picture in mind when setting our goals we can more easily identify with a successful outcome because we can “out-picture” not only a positive process – but a successful conclusion as well. Fear is often described as “false evidence appearing real” and it is this “reality” that our minds and hearts can be “tricked” into giving up before we can experience a result that we desire. I have felt the power of visualization when it came to many aspects of my life – especially when it concerned my running – and weightlifting – program.
Prior to beginning my training sessions I spend time in my mind “picturing” myself doing what it is I want to accomplish during that session. If I want to run a specific time I put myself in this “mental place” by running at a particular pace at a specific speed. I attach my feelings of joy to this picture and visualize me smiling and happy enjoying the process of running free and without fear. It is in my mind that I create success and I do this before I take any action in the “real world”. How long you choose to visualize your own session is up to you.
It is a discipline well worth creating and employing every time you start to address your health and fitness needs. The feeling in conjunction with the “picture” is crucial for a successful outcome. Remember to give yourself a break and start slowly. I tend to spend 10-15 minutes in support of my visual “cues” so that the session goes as smoothly as I envisioned it. Walt Disney is one of my idols when it comes to visualization (and imagination of course) because he did not see orange groves in Anaheim – he saw Disneyland! Look how that turned out!
IMAGINATION
It is said that the true measure of intelligence is not intellect but imagination. Steve Jobs imagined a world connected by phone and in his mind he set in motion the development of the “smart phone” and he changed the world as we know it. He passed away from cancer but before he died he had the opportunity to see his vision come to life. Walt Disney died in 1966 before many of his most creative ideas were born but he did live long enough to know that his vision of a family oriented adventure and experience would eventually be fully realized. The company that bears his name is still creating in the manner he began some 80 years ago!
I believe in the power of the imagination to aid us in all manner of accomplishment in life. I imagine myself speaking and teaching all over the world as an advocate of the principles of healthy aging and living a life of purpose – on purpose – every day. I know at 70 my time is not unlimited but I do have faith in the principle “that the mind of man is unlimited in its potential – and DOES respond to specific demands made upon it”. This principle works every time we use IF we also BELIEVE not only in ourselves – but our potential to accomplish great things as well.
What is it that you want to accomplish and can this be the key to your success in developing and maintaining an active and complete fitness program? I believe the main reason we need to engage in an active and ongoing fitness program is because we are each here to accomplish something unique that only we can accomplish. I see me speaking and excited about my message because I am filled with the energy of excellent health and also because I am strong mentally and physically as a result of my successful training program. You too can do this! Just believe and do it!
AFFIRMATION
What we say – and think – we become. Never allow yourself to use “defeatist” language that signifies you are NOT capable of achieving whatever it is you have set out to do. Words have power – choose yours wisely. NEVER say what you DON’T want in your life – always affirm what you DO want in your life! If you want to increase your strength affirm: “I am strong and powerful – and grateful for every muscle in my body”. Here is another affirmation:”I am dynamic, energized, open and receptive right here and now and act in support of this instruction”.
Always place your affirmation in the present tense and never allow for anything but a positive outcome. Give yourself credit for being who you ARE and always look forward to becoming your BEST version of yourself. I say everyday: “I powerful, successful and excited to be who I am today and I KNOW I am becoming more of what I want to be with each thought I think and every action I take.
Affirmations give us the opportunity to “re-program” our subconscious minds by replacing outworn beliefs about ourselves with new and powerful thoughts and ideas that help us create the new person we want to become – mentally, physically, and spiritually. NEVER allow your words to create what you DON”T want in your life – always use them to help you become who you want to BE!
ACTIONS – BEHAVIOR
“Actions speak louder than words”. If you want someone to know you value them – even love them – it through your actions and NOT your words that the truth will eventually come out. When it comes to fitness and developing your program – actions are everything! You can’t burn calories or create muscle without taking action – you MUST move first! Everyday I KNOW I will be training because my mind and body EXPECT to do this for my health and well being. I am always aware of the idea that tomorrow is NEVER guaranteed and that TODAY is all I have so I never want to waste even one day of training.
Being FIT is a habit with me that I cultivated over decades of my life. I act in support of my fitness goals every day because I never wanted to grow old – just older. It is not the number of years we are alive that matters – it is the life in our years that counts the most. I work on speed, power, strength, balance, endurance, flexibility and strength because I want my body to be able to hold up for whatever years I have left in my life. I also want to be able to accomplish my mission by contributing my message and voice to life before it ends. I need a fit body to serve as an example of what is possible through hard work and dedication to my purpose.
Take time to reflect on your journey to date and ask yourself one simple question: “Have I come close to reaching my potential or am I letting fear sabotage my ability to create a life of meaning and purpose?” Take time to answer this question and address the needs you need to fulfill physically, mentally and spiritually in order to set in motion your journey to success – and fulfillment. Life is always lived from the “inner to the outer” – not the other way around. We can never access our “greater good” by FOLLOWING others. We CAN serve as examples of what is possible but each of us must find our own path to pursue and this path is not mine – it is YOURS.
Love your uniqueness and praise your gifts and never allow yourself to stay in negative thinking. “Get over yourself” and remember we are here to accomplish something great for others. We are here to SERVE and we cannot do our part if we are weak and scared. I can say I am 70 but I am 30 in my mind – and in body and spirit as well – because I have trained without failure. I started running in 1964 at Syracuse University as a freshman and am in my 53rd year – and counting, Over that time I have accumulated over 60,000 miles and am going to run as long as I can maintain my current level of fitness. When it comes to being fit I will ALWAYS want to serve as an example of what is possible because it is all that matters to me! It should also matter to you too!
Originally printed on HealthyNewAge.com. Reprinted with permission from Nicholas Prukop.
Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.
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
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…
The numbers are in and the facts are clear: gratitude helps you live longer. That’s because the more grateful you are for what you have, the happier you are. And the happier you are, the healthier you’ll be. Gratitude doesn’t just improve your physical, psychological and emotional health — it also makes you into a nicer person. Here’s how it happens.
People who display gratitude have:
Cancer survivors like Barbara Tako believe that “actively choosing to regularly practice gratitude is a powerful tool to manage the worries and fears of being a patient or a survivor.” This may be because the regions of the brain that are involved in happiness are also involved in blood-vessel function and inflammation. Studies have shown that levels of the stress hormone cortisol tend to rise and fall with emotion. People who practice gratitude experience less stress, because they don’t tend to dwell on negatives and feel more empowered to overcome hurdles.
Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. According to Dr. Robert A. Emmons of the University of California, Davis, a leading gratitude researcher, gratitude increases happiness and reduces depression.
A grateful person is more likely to accept that someone else is being nice to him. He’s able to take the kindness that someone else shows him at face value, because he believes that he’s a person worth of receiving kindness. On the other hand, someone with low self-esteem leans towards seeing an act of kindness with a skeptical eye. He’s more likely to think that his benefactor had ulterior motives and is simply trying to get something from them.
Research shows that gratitude not only reduces stress, but also plays a major role in overcoming trauma. A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11. When you can recognize, even in the worst of times, that you have things you can thankful for, you’re more likely to have the resilience to bounce back.
If you have less pain and are feeling rested, you’re more likely to exercise. Grateful people exercise more often and are more likely to attend regular check-ups. Both these facts contribute to longevity.
Saying thank you and showing appreciation for favors makes you into a nicer person. But the benefits don’t end with the nice words. Showing appreciation actually helps you win new friends, according to a 2014 study published in Emotion. The study found that thanking a new acquaintance makes them more likely to seek an ongoing relationship. Sending a thank-you note to the therapist who called you to check how you where doing after a challenging OT session can lead to a new friendship. By becoming more trusting, social, and appreciative, you can deepen your existing relationships and make new friends.
So how do we go about cultivating this captivating trait of gratitude?
More and more people have started keeping a five-minute daily gratitude journal. By spending just five minutes jotting down a few grateful thoughts before falling asleep, you learn to flex your gratitude muscles. And there are additional benefits. People who keep a gratitude journal sleep better and longer. And there’s more. In one 11-week study of 96 Americans, those who were instructed to keep a weekly gratitude journal exercised 40 minutes more per week than the control group.
Gratitude reduces feelings of envy, makes our memories happier, lets us experience good feelings, and helps us bounce back from stressful situations. So throw out the negativity and bring in the gratitude. Because it looks like gratitude can help you live longer.
Rhona Lewis is a healthcare freelance writer with over 11 years of writing experience that she uses to help healthcare companies grow their authority and create brand awareness. Her background as a journalist means she’s curious enough to ask the right questions and committed to thorough research. She has a knack for breaking down complex medical concepts into content that a lay audience will read till the end.
References:
http://www.happinessandwellbeing.org