Warm Up. There are many schools of thought about warming up, however it is generally accepted that warming up muscles that will be used for a specific activity is a good way to avoid injuries such as muscle tears. A good warm up routine to use is to perform the activity you’ll be doing at about 1/3 to ½ the speed or intensity for 5 to 10 minutes.
This article was written with the intent to inform as well as inspire trainers, coaches and other practitioners who work with the aging population. As a gerontologist who studied the evolution of reflective wisdom, I am intrigued by famous quotes from years past. Henry Ford once said: “If you think you can do a thing or think you can’t do a thing, you’re right.” The aging process should be an enriching experience that involves our appreciation of our personal significance. However for many, it is a time of loneliness, depression, isolation and purposelessness. Is this purely due to circumstances, our outlook, or a combination of both?
We have approximately 60,000 thoughts daily and 80% of them will be present tomorrow. Our thoughts and beliefs generate our feelings and emotions, our emotions drive our actions, and our actions create our outcomes. So there might be something to the statement – “Think positive and change your thoughts because it can change your world”. There are some studies looking at the possibility of meditation and gene expression. That in turn raises the intriguing possibility of dodging our supposed genetic destiny by changing our thoughts and attitudes which affect our mental and emotional stress. Positive emotions are an essential daily requirement for successful aging. Not only do they improve our physical and mental health, they provide a buffer against depression and illness. Science shows that people who are happy – live longer and have healthier lives. It was also noted that positive people are 50% less likely to have heart disease, a heart attack, or a stroke and that increasing positive emotions could lengthen life span by 10 years.
Even though Positive psychology has been around for 20 years, it seems to be absent in our conversations and teachings. Dr. Seligman did not want to focus on the negative issues but instead the positive. Positive psychology is “the scientific study of what makes life most worth living”, or “the scientific study of positive behavior and thriving on various levels that include the cultural, personal, physical, social, and comprehensive dimensions of life.” This way of thinking is concerned with “the good life”, consideration about what is our ultimate value in life – the factors that contribute the most to a well-lived and fulfilling life. Positive psychologists note many ways to cultivate happiness. Happiness can achieved with a productive and meaningful existence. Social connections with family, friends and networks become more important as we age. Physical exercise in numerous methods and the practice of meditation may also contribute to happiness.
Those who practice positive psychology use affirmative attitudes toward one’s personal experiences, and life events. The objective is to minimize negative thoughts that may arise in hopelessness, and instead, cultivate positivity toward life. This method encourages the acceptance of one’s past, enthusiasm about one’s future, and a sense of desire and gratitude in the present.
Margaret Lee Runbeck states, “Happiness is not a station you arrive at, but a manner of traveling.”
According to Andrew Weil, MD, healthy aging includes an ethical will which is pertinent to those of us “concerned with making sense of our lives, giving back, and leaving a legacy”. It is a way to express optimism for future generations. An ethical will could be in many forms such as a letter, card, book, project, etc. The ethical will includes:
Death is inevitable and aging wisdom is the process of our coming to terms with losses and changes. We must focus on the life in our years not the years in our life, as well as passing down our pearls of wisdom from our years of learning and experiences. This in itself gives us purpose.
“Life should not be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, champagne in one hand – strawberries in the other, body thoroughly used up, totally worn out and screaming… WOO HOO!!! WHAT A RIDE!!!”
May you live all they days of your life and may your life live on forever.
Dianne McCaughey Ph.D. is an award winning fitness specialist with more than 35 years experience in personal training, group exercise, coaching, and post-rehabilitation. She is a master trainer for multiple companies and practices and teaches optimal wellness emphasizing the mind, body and spirit. She works with special populations and focuses on posture, gait, balance and corrective exercise programs for better function and health.
July 22 recognizes World Brain Day. The research is conclusive. Combining physical activity and cognitive exercises helps to rewire your brain. Incorporating some new and different styles of exercise will improve brain health.
Roasting, boiling, baking. One might use these words if they are providing cooking instructions. For those who live in the Northern Hemisphere, these might also be some words you are using to describe your current relationship with the weather. Maybe even adjectives for your internal atmosphere.
For some, summer signifies increasing daylight. While others, summer indicates an excess of heat. Between last issue and now, perhaps you have been practicing how to maintain an awareness of and appreciation for the strengths gleaned in darkness, while simultaneously allowing the lengthening of days to unfold in a way that is calm, reflective and appreciative of what is present now. What did you learn in winter that can serve you now? Beauty in breath? Beauty in darkness? Beauty in coolness?
Between now and June 21, for those in the Northern Hemisphere, days will continue to lengthen. Heat will increase. The digestive fire will burn. And muscles will contract. Although we must not forget the importance of the cool, the rest, and the relaxation.
As I introduced in the previous article, the month of March can evoke bodily rhythmic awareness. For respiratory, digestive, muscular or cardiac system, or any other bodily function – you may be feeling the heat. A balance of the fire is necessary.
In what ways can you locate spaces, in June and among the continually unfolding hot Summer days, where the appreciation of coolness you cultivated in winter may gently breeze in? Neurologically, the exhale induces the brain to relax and feel calm.
I invite readers to consider finding spaces where you can allow your breath to exhale. How might you channel the winter of the breath to serve you in summer?
Let’s engage in a 1-minute practice of honoring the internal fire and welcome a cool breeze.
Where you are right in this moment is the perfect place to practice. You have everything you need.
1. Locate the breath: say, “Hello breath. Thank you for respirating today.”
2. Create a comfortable breeze: Tune into the coolness of the exhale.
3. Discover the coolness within: Focusing on the exhale creates a lowered body temperature.
4. Carry your awareness: Maintain an awareness of coolness.
Repeat steps one through four.
Dr. Adrienne Ione is a cognitive behavioral therapist and personal trainer who integrates these fields in support of people thriving across the lifespan. As a pro-aging advocate, she specializes in the self-compassion of dementia.
Website: yes2aging.com
Guided Meditations: insighttimer.com/adrienneIone
Facebook: silverliningsintegrativehealth
All the B vitamins are key for energy and metabolism, from B1 to B12, but certain B vitamins also have other super-powers, helping us to relax, sleep better, burn calories, and to absorb other crucial B vitamins.
Balance is the body’s ability to be pulled in the right direction at the right time. The central nervous system (CNS), composed of the brain and spinal cord, accomplishes this task for us. This system is in charge or activating and relaxing the needed muscles with precise timing. The CNS is overstimulated every second of our lives, but has the multitasking power to take in information, be able to process it, and then apply accordingly for the task at hand.
This information comes threefold from the eyes, ears, and sensors throughout the body. When it comes to balance, the eyes communicate what surface the CNS is working with. The vestibular apparatus, which is the inner ear, communicates where the head should be to the CNS. We also need our limbs, joints, and muscles for balance which our feet and skin take care of this communication to the CNS. All of this is signaled at once and has to be sorted and processed very quickly.
The efficiency of this central nervous system’s information processing is what dictates whether a person has good balance or not. If a person were standing up and started to lean over the right, the right foot would tell the CNS that pressure to the right foot is increasing while the pressure to the left foot is decreasing. This shift is then “seen” by the eyes and the ears would become aware that they are not level with one another. Now those sensors in the muscles are told it’s time to wake up and pull the body back towards the left side until balance is achieved.
We can be proactive and help keep our balance be kept in good condition. Exercise fanatics often focus on aerobic and resistance work, neglecting balancing activities. Many don’t worry about their balance until it is noticeably lacking. Balance is a “use it or lose it” operation, in which the machine becomes rusty if left alone for a long period of time. After about age 30, the very muscles we use just to stand become weaker. With age, we slow down, and midlife can bring the onset of instability. Falls can occur and this can lead to hip fractures or serious injuries.
Balance is about control. We try to balance our checkbook and time but we also should make keeping our body in line a priority. Think about a toddler learning to walk. Once they are able to balance in the standing position, they have gained the control for movement. This involves body awareness.
We can practice our balance to keep the system sharp. This can be done be making the surface we stand on smaller. Standing on one foot is the most basic form of balance practice. You can change the surface by adding a dyno disk. You can squat down (bend down) on one leg pretending to pick something up. Different tools stimulate proprioception.
The reaction time of the central nervous is critical for keeping the body in balance. From a professional athlete to the average person, we can all benefit from this control. Think of a goalie in soccer. The better they are able to react to a ball, jump to one side, or balance to stop the ball without falling in the process, the better their performance. Falls and injuries with age are damaging to the body and our sense of independence. Stand tall, don’t sway, and balance your life physically and mentally for your health.
Dr. Megan Johnson McCullough, owner of Every BODY’s Fit in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education & Health and a Ph.D in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.
References
https://www.ncbi.nlm.nih.gov/books/NBK97342/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885846/
https://www.cdc.gov/homeandrecreationalsafety/falls/adultfalls.html
Finding time to relax is a struggle for many. We underestimate our need to unwind and decompress, and our busy lives sometimes make it impossible. But, 5-10 minutes a day can really go a long way toward forming new habits for healthier well-being.
Go big or go home? We all want to see fantastic results from our hard work and dedication to any fitness program. If we maintain nutrition, eat well and work as hard as we can, we are going to see results: that is inevitable. But, do we have to train as hard as possible each and every time we workout, each and every day? Sure, we fit in a rest day, but what else can we do to make sure we are restoring our bodies and minds?
Fitness goals are most easily reached when they are part of every aspect of our lifestyle and not compartmentalized into a few hours of the day. We have limited energy sources no matter how healthy we are, so it is important to maintain awareness about how each of our decisions & actions influence our wellness and choose accordingly.
From a physical aspect, we can slow down some of our workouts to build strength. This works in a variety of ways. By increasing resistance, continuing muscle exertion over a period of time and working muscles beyond the support of initial momentum, strength can be gained, even with relatively light weights or by using the weight of the body alone. This can be true of some weight training programs and is something you can discuss adding to your fitness routines with a certified personal trainer. It is also one of the key elements of building strength through yoga practice and asanas (yoga postures). An additional consideration from a holistic health perspective is the effects of the stress hormone cortisol on weight loss. By taking part in calming physical activities such as restorative, gentle, yin and meditative yoga practices, it is possible to reduce stress, allowing the body to shed weight, heal and be at top capacity for more intensive strength and cardio training when you are working with your personal trainer or in other group fitness programs. By taking time to slow down, you can actually optimize performance and fitness results.
Nourishing your mind can also come in handy, as a way to promote your health when you are not busy exercising or working. Take time to read, learn, talk with fitness experts, organize your time and plan your meals. A wealth of free information is available online to support you in your fitness goals. Blogs with entries from personal trainers and other fitness experts are a great place to start, like the MedFit Network blog. Many personal trainer certification organizations (like ISSA or ACE) also maintain blogs with a variety of advice for personal trainers and fitness enthusiasts. You may also get inspired and decide to take your fitness goals one step further. Once you get involved learning more about fitness, biomechanics and how amazingly capable your body is, you may even get inspired to become a personal trainer or group fitness instructor yourself!
No matter where you are at in your fitness journey, don’t forget to take some time for yourself. Slow down sometimes to speed up your progress!
John Platero is the founder of National Council of Certified Personal Trainers (NCCPT), which has certified thousands of personal trainers both nationally and internationally.
Article reprinted with permission from John Platero.
If you’re reading this you are likely interested in beginning or improving in a recreational activity or sport. You might want to train for stadium football, a rec team, fun runs, obstacle courses or something as major as a triathlon. While you may be anxious to jump right into a training program there are a few things you should consider such as your current activity level, current physical condition (i.e. chronic conditions, aches, past surgeries, injuries), and knowledge of physical fitness programming.
The aging athlete can be anyone who needs to rethink their recovery strategy as it relates to the rigors of the desired/continued activity due to the aging process. Likely this is any athlete or recreational athlete in their 30’s, 40’s and beyond. The National Strength and Conditioning Association (NSCA) states, that while the cardiovascular endurance and muscular strength of older competitors or athletes are truly exceptional, even the most highly trained athletes experience some decline in performance after the age 30. As such participating in recreational sports or activities fully depends on your health and preparation and the sport or activity you are pursuing.
Before you begin you should consult with your primary health care provider (PHCP). If you’ve been cleared but inactive for any period of time complete a physical activity readiness questionnaire (PAR-Q) to ensure nothing has changed. Additionally, if you have a chronic condition, chances are your PHCP has already discussed exercise with you, and most likely gave you some general guidelines. A chronic condition defined by the Center for Disease Control and Prevention (CDC) is a condition that lasts one year or more and requires ongoing medical attention or limits activities of daily living or both. This does not preclude you from participating in recreational sport or activity necessarily, but it is a factor to be taken into consideration. You may be asking yourself, is this something I can do? Is this something I can do on my own? Do I need a trainer? How do I know what trainer I should go to?
The answer is yes, with this caveat. Unless you have a background in exercise, likely there will come a point when you will need someone to reach out to for advice. If that happens reach out to a professional with the appropriate qualifications. Frequently, I have heard gym members echo comments questioning the validity or worth of paying someone to do something they can do on their own. They often do not realize or recognize that hiring a professional who is educated and experienced in strength and conditioning is more than just programming exercise, it’s also injury prevention. Activities, movements, or lack of recovery may not have caused injury in the past, but as we age the dynamic changes, and to remain healthy and injury free, we must change. Commonly people just work around injuries, avoid certain exercises, or reduce intensity and accept that’s just part of aging, so they press forward. However, if they would have consulted with a fitness professional they may have found a better more comprehensive solution.
Working around past injuries is a useful and worthy approach, if done correctly. However, the truth is that most of those injuries are a result of their habits. Perhaps they have been predominantly inactive, spending much of the day sitting. Perhaps they were training hard without any or little variation in intensity, without any or little variation of joint movement, and without any or little variation in program design. These all add up to repetitive stress injuries. Common repetitive stress injuries often appear as bursitis, arthritis, tendonitis, and lower back pain/injuries.
That is not to say you cannot do this on your own nor that you need a trainer or will always need a trainer. It is to communicate the point that we do not inherently know how to exercise properly. Many in their youth have participated in sports, and the programs they were taught may be missing some crucial elements to keep them healthy and pain free. These elements are missing sometimes because years ago we did not have the information we have today. Sometimes it’s because we only remember some of what we were taught, and other times it’s because we have aged, or our physical needs have changed and require a change in programming.
If you’ve never exercised before, it’s recommended you either take a few classes (not a fitness class such as spin, but an instructional class offered at a gym, YMCA, or college) or hire a trainer for a short period of time. Perhaps you are on the fence on taking a class or seeing a trainer. If that is the case, ask yourself these questions:
Are you developing aches and pains that are lasting for longer periods of time?
Do you know what a plane of motion is, and how to exercise your joints in each plane of motion?
How often do you change your program? Do you have a chronic condition?
Are you developing lower back, knee, or hip pain?
The answers to these questions can give you a good sense of whether you may benefit from seeking professional assistance or instruction.
Assuming your destination is recreational sports and activities or even occupational activities the program should be appropriately progressed in intensity, duration, and specificity to get you to your desired destination. Repetitive stress injuries occur because one set of tissues in the body/muscle/joint continue to be challenged in the same way at the same spot over, and over again. By taking your occupation, past activities or recreational sports into account your program can be structured to bring the proper balance of strength, and flexibility to the areas that may be neglected or strained. Below is a list of general guidelines if you’re choosing to do this on your own:
General
Resistance, Cardio and Sport Specific Exercise
If you elect to see a trainer there’s a few things you want to look for. You want a trainer with verifiable experience, an accredited certification/college degree, and liability insurance. The fitness industry is largely unregulated and there is some debate among which certifications are the best. A good place to start is the MedFit Network as trainers have to meet professional criteria in order to be listed. Additionally, it is important that their experience and background suits them to your specific needs. If you have a chronic condition, dealing with pain or have past injuries these are areas you want to be confident they can serve. As you are either engaged in athletic activity or want to engage in athletic activity it is important that the trainer have a solid foundation of periodization, and athletic performance. Quack science and self-professed gurus have no place here. The trainer’s practices should be founded in the principles set forth by the American College of Sports Medicine (ACSM), and the National Strength and Conditioning Association (NSCA). Most trainers offer a free assessment, which gives them an opportunity to learn about you, and you to learn about them. Be sure to meet with several trainers and ask for client references. This is a reasonable request and a quality trainer will not take offense. Lastly, if something feels off, seek a second opinion.
When undertaking rigorous activity and sport, there are other services you may want to consider, or discuss with your PHCP such as massage therapy, nutritional counseling, or chiropractic care depending on your needs. Remember one size does not fit all and by keeping your health in balance now you will be able to continue to enjoy the activities and sports you love for years to come.
Jeremy Kring, holds a Master’s degree in Exercise Science from the California University of Pennsylvania, and a Bachelor’s degree from Duquesne University. He is a college instructor where he teaches the science of exercise and personal training. He is a certified and practicing personal/fitness trainer, and got his start in the field of fitness training in the United States Marine Corps in 1998. You can visit his website at jumping-jacs.com
References