Ten years ago, Alan was a fit 60-year-old who had just returned from a long bicycle trip through France. Then a simple blood test revealed type 2 diabetes. His doctor gave him a three-day course on diet, exercise, and self-care for a diabetic. The doctor also recommended a local trainer. And, even though Alan knew his way around a gym, he adopted a new perspective and learned workouts to keep him healthy. “My goals were different when I was younger,” says Alan, who enjoys an active lifestyle in Florida with his partner, 73, who is not diabetic. “Our social life revolves around meals and eating, so there are challenges. But as time wears on, we’ve adjusted how we eat and our exercise.” The Canadian Diabetes Association says that diabetes rates in Canada have almost doubled over the past decade and will continue to rise. The CDA predicts that unless action is taken now, one in three people will be living with diabetes or prediabetes by the end of this decade. It can affect every decision, including what to eat, how to and how much exercise, and requires steady attention and management. A person’s weight is a major factor. Exercise and proper eating are important in preventing and managing diabetes. The CDA says we can take steps to prevent type 2, the most common form. “Stay at a healthy weight, eat well and be active. With these steps, you can stay healthier longer and lower your risk of diabetes.” The CDA defines type 2 diabetes ".. as a disease that occurs when the pancreas does not produce enough insulin to meet the body’s needs and/or the body is unable to respond properly to the actions of insulin (insulin resistance). Type 2 diabetes usually occurs later in life (although it can occur in younger people) and affects approximately 90% of people with diabetes. There is no cure. It is treated with careful attention to diet and exercise and usually also diabetes medications (antihyperglycemic agents) and/or insulin. If you think you might be at risk, talk to your doctor. If you have been diagnosed, be sure to know about proper eating and exercising and take care of yourself every day. How exercise helps Physical activity:
And no, you’re not too old to start exercising. “Even if you've never exercised before, you can find ways to add physical activity to your day,” the CDA says. “Even if your activities aren't strenuous, you'll still get health benefits.” Regular physical activity is important for everyone, but it is especially important for people with diabetes and those at risk for it. Get active and stay active by doing things you enjoy, from gardening to playing tennis to walking with friends. For Alan, that means working out with a trainer at his favourite studio twice a week. He also enjoys biking, swimming, and walking. Alan’s determination and focus are in all aspects of managing his illness – exercise, diet, checking his blood sugar, speaking with his doctor. Exercise has helped him have a better understanding of what he does and how he eats – a little bit of peace of mind, that his diabetes is more controllable. Alan also has cut back on red meat, and has added protein to breakfasts, instead of just carbohydrates, like cereal and orange juice. “I realize the importance of exercise in controlling my blood sugar,” Alan says. “As I look at my diabetes, the way I eat and the way I exercise… they go hand in hand.”
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A massive study made headlines recently by concluding that not exercising is worse for your health than smoking and diabetes.
But many readers over 50 will be glad to know that the study also has a huge age-related finding: The spectacular benefits of exercise have no age limit. "Whether you're in your 40's or your 80's, you will benefit in the same way," said the study’s senior author, Dr. Wael Jaber, a cardiologist at the Cleveland Clinic. Sedentary people are almost four times as likely to die early as those who exercise regularly, says the study. "There actually is no ceiling for the benefit of exercise," he said. ""There's no age limit that doesn't benefit from being physically fit." So, if you’re already exercising regularly, then keep it up. But sadly, most North Americans of all ages don’t get enough exercise. We believe what this study and the trend show – that exercise is right for everyone, regardless of age. Come see us at Design Fitness Centre, and let us show you how comfortable, safe and fun it is to stay healthy and live longer. Can you touch your toes? Can you stand on one foot for 30 seconds? If you can’t, you’re not alone. But balance and flexibility are among the key facets of physical fitness. And just like cardiovascular endurance and strength, they diminish with age unless we work on them. Working on balance and flexibility helps prevent falls, which can be disastrous later in life. And just like it’s never too late to start working on them, it’s also never too soon. Anyone engaged in fitness should include stretching in his or her routine, whether beginning or experienced. There’s a reason people have always talked about being “strong enough to bend,” you know. Plus, stretching feels good. It lowers stress, and improves posture and circulation. It helps us perform everyday activities, like bending over and turning our heads. You can work on it everyday around the house and at work. Here are some of the offerings that are popular among active adults. They are safe, low impact and require mindfulness, in the best sense. Yoga Almost 40 million North Americans enjoy yoga’s health benefits, according to the 2016 Yoga in America Study. About one-fifth are in their 50s, and another one-fifth are over 60. Yoga is great for balance, strength and bone density. It helps with back pain, blood pressure and anxiety. The focus on breathing is simple and profoundly beneficial for the mind, body and spirit. And, super-important for people over 50: Yoga is highly adaptable to everyone’s physical needs and limitations. Let your instructor know about any aches, arthritis, surgeries, etc. – and he or she will guide you to an alternative. Pilates Pilates focuses on the core muscles. It is somewhat similar to yoga, but it foregoes the meditative or metaphysical aspects. It provides a safe, low-impact workout that involves working on a mat on the floor (along with some minor props that are furnished in class). Also like yoga, Pilates generally moves at a gentle, deliberate pace and focuses on proper form and breathing. And it can build strength, reduce back pain, and improve posture, coordination and balance. Pilates focuses on building strength in the core muscles, or the “powerhouse” of the legs, abdominals, arms, hips and back. It was created by Joseph Pilates, a circus performer and boxer, while he was in a World War I internment camp. He practiced it into his 80s. Tai chi The slow, gentle movements of tai chi (pronounced TIE CHEE) have been practiced in China for thousands of years, and today by millions of people around the world. The ancient martial art is sometimes called “meditation in motion.” And remembering the steps and their sequence is good for brain health and focus. Studies show tai chi helps people with arthritis and Parkinson’s disease, as well as stress management, muscle tone, lower blood pressure and other aspects of good health. Tai chi improves balance while standing still and also while moving. General tips for stretching Falls are the leading cause of death for people over 65, according to the Centres for Disease Control and Prevention. One in three adults falls each year. Thousands of North Americans die, and millions are hurt. Whether here at the studio or at home with a book or video, please stretch – at least 15 minutes a day, three times a week. For a nice introduction to some basic movements, check out this from the National Institute on Aging. Remember, also:
Sometimes the smallest things pack the biggest punch. That’s the case with elastic exercise bands that are common in gyms and fitness studios. They’re also affordable, lightweight and versatile enough to have around the house and carry in purses, backpacks and luggage. Resistance bands moved beyond physical therapy and into fitness long ago. They are useful tools for trainers and elite athletes, but also for anyone on the fitness spectrum. Bands are made of latex, plastic, rubber or fabric, and provide different levels of resistance. You can use bands for arm curls, presses, seated rows, squats and all kinds of stretches, moving at your own pace. Bands are especially helpful or people over 50 for two reasons. First, they give more resistance the harder you work them, since their resistance grows the tighter you pull. Second, they’re conversely easier when you get to the point of a repetition that has the least tension or resistance. That’s good if you have a joint issue to work around. Bands help with muscular endurance and joint stabilization, says the National Academy of Sports Medicine. They help you move in multiple planes of motion and achieve greater range of motion. Some prefer better mobility and functionality, which increase our functional fitness for everyday tasks. Bands make a nice portable piece of equipment so that you can keep exercising while on vacation, away at the cottage or just taking a few days off. Remember a couple of exercises we've done with them in class and get packing!!! About New Year Resolutions, there’s bad news, and then there’s good news. First the bad news: Most of them fail. Now the good news: People over 50 have more life experience and tools to succeed at them. You’re more realistic, focused and balanced – in life and in reaching a goal, which is really all a resolution is, anyway – a goal. As fitness experts, we know that plenty of people start each year wanting to get in shape. So, they join a gym or studio like ours full of determination to stick with it, to lose the weight, to eat better, etc. And that’s great. We want everyone to gain the benefits of exercise. But not as many of them incorporate fitness habits into their lifestyle for the long term. Some people don’t like to think about resolutions, and we can see why. Here are a few ideas to get you thinking on track.
by Margaret Martin
Aside from balance training, there are many things that you can do to protect yourself from a fall. Below you will find a series of questions and suggested actions to reduce your risk of a fall. Do you currently experience slips, trips, near falls or falls? Have an assessment from your primary care physician and/or physical therapist (physiotherapist) to help you determine the cause of your slips, trips, and falls. Do you have difficulty keeping your balance? Begin a balance training program suited to you. Do you experience episodes of dizzy? Have an assessment by your doctor to determine the cause of your dizziness. Dizziness caused by benign positional vertigo (BPV) can be easily treated. You should seek out a physical therapist (physiotherapist) trained in vestibular rehabilitation. Do you have foot problems? See a physical therapist (physiotherapist) trained in foot conditions, a foot specialist, podiatrist or a certified pedorthist to have your feet looked after. These practitioners will be able to recommended orthotics or footwear that is best suited to your feet. Do you have weak muscles? Begin the strength training program that is suited to you. Do you have stiff muscles/joints? Begin the flexibility exercises that address your tight areas. Do you have incontinence or have to rush to the bathroom? Contact your doctor to determine the cause of your incontinence. You may benefit from training with a physical therapist (physiotherapist) trained in urinary incontinence problems. Do you have vision problems? Speak with an eye doctor to ensure you are doing all you can to optimize your vision. You should also always keep your home well lit. Do you have hearing difficulties? Speak with an audiologist to ensure you are doing all you can to optimize your hearing. Do you have difficulty sleeping? After you have ruled out possible medical problems with your primary care physician, you can try any of the following suggestions:
Do you walk in places that are uneven, slippery or icy? If you are not comfortable with doing this yourself, you can contact a community agency that conducts home safety inspections and repairs. Do you forget to regularly check the safety hazards around the house? Work with your primary care physician to ensure that your illness is managed as best as possible. Do you suffer from a chronic illness such as arthritis or heart disease? an alternative route or avoid uneven paths or icy weather. Do you take three or more medications? Be sure to keep a list of all your medications whenever you are speaking with your primary care physician or pharmacist. Both the type and number of medications your on could increase your risk for a fall. Antidepressants, psychotropics, and sedatives/hypnotic drugs increase your risk of falling far more than other medication. Be sure to take extra caution if you are on any of these. Do you have loose carpet, throw rugs, slippery/highly-polished floors, cords/wires/toys, have cluttered furnishing or any other obstructions on the floor? A throw rug is not worth the fall that it may cause you. Replace all loose rugs with rubber-backed carpets that stay where you put them. Instruct your children/grandchildren to pick up any toys when they are finished with them. Ensure that you have uncluttered walkways, hallways, and rooms. None of the “stuff” that is cluttering your house is worth the cost of a fall! Do you have unstable chairs and/or beds that are too high or too low? Do an inventory of all your furnishings that could put you at risk and if you cannot have it repaired, then get rid of it/them. Your bed height is optimal when you can sit at the edge of it and your feet touch the floor and your knees are level or slightly higher than your hip height. Do you have dimly lit rooms or corridors? Consider replacing your current bulbs with higher wattage bulbs (there are great energy efficient bulbs that provide a clean white light) or have more lights installed. Do you live in a community with traffic lights that do not allow sufficient time to cross the street? Speak to your city councilor or mayor about the traffic lights in question. If you find that they change too fast, then it is likely that many others feel the same way as well! Do you wear high-heeled shoes or poorly fitting shoes? Do you wear non-slip shoes? Proper footwear is essential and non-slip shoes can significantly improve your stability as you walk. Consider them a must! Do you have trouble doing any of your daily chores? You may find that after several weeks of starting the exercises suited for you that your daily chores get easier as well. If not, speak with your primary care physician about the possibility of having an occupational therapy assessment. There are hundreds of tips and tools that are available to make your life safer and more comfortable. Do you have steps and walkways leading to your house or apartment that are not in good repair? Your main entrance is key to your safety. Ensure that it is clear, railings are sturdy and steps are stable and not too high. You must remember that you use this space frequently. Do you have stairs and walkways that have the potential of being covered with snow, ice or leaves? Keep a broom, small shovel and ice melting pellets in close proximity to your main entrance. That way they’ll always be there when you need them and it will remind you to keep the area fall proof–not only for yourself but for your visitors. Do you have stairs and walkways that do not provide good traction? Speak to the staff at your local hardware store and ask them their recommendations based on the climate and surface you're dealing with. There are many quick, low-cost solutions. Do you have a solid handrail on both sides of the railing? If you are not comfortable with installing handrails yourself, you can contact a community agency that conducts home safety inspections and repairs. Remember the old “I’ve fallen and I can’t get up!” commercial? It’s amazing how that image of a helpless, frail and frightened woman has persisted. In fact, it reinforces one of the top myths about Baby Boomers, a marketing agency reports.
“Consumers 55 and over are actively pursuing a wide range of physical connections,” says Age of Majority, which conducts research of this segment of the population. We can only say, “Tell us something we don’t know!” Our clients are living proof that people over 50 want to stay active and healthy while enjoying the quality of life that exercise brings. A second myth the agency identified: People in this age group don’t care about their personal appearance. Regular exercise has many benefits, like improved blood pressure, balance and flexibility, just for starters. But you bet: Looking better is also one of them. For some active adults, it’s even a top priority. And why shouldn’t it be? As another 1980's ad used to say, “Looking good and feeling great!” The third myth? The classic: “You can’t teach an old dog new tricks.” The Age of Majority agency counsels its clients against believing that active adults are stuck in their ways. Instead, the agency says, most are open to trying new things – products, services and experiences that will make them feel good, including travel. Not to leave out the importance of exercising the brain in warding off disease - learn something new everyday. Nothing smashes all three myths like regular exercise. 10 Gifts to Send Exercise Encouragement
Let your holiday gifts this year encourage people you love (including yourself) to move their bodies and enjoy an active lifestyle. Whether they’re already on their fitness path or about to begin, these ideas are a good place to start and cover a broad price range for everyone on your list. 1. The Apple Watch 4 takes wearable tech into new territory as a valuable health-monitoring tool. Its FDA-approved heart health features alert the wearer to irregularities and can generate an EKG or ECG, an electrocardiogram. The watch can also detect falls and alert emergency services. The price starts at $399. If that is out of your price range, other fitness monitors (like Fitbit) are less expensive, fun and valuable. 2. Resistance bands fall on the opposite end of the high-tech spectrum. These are available from many retailers in rubber and in fabric, starting at around $15. They can provide a good workout at home and are super-simple to toss in a suitcase for travel. 3. An exercise mat. Maybe it’s time to get a new mat, or maybe it’ll be the first. Either way, it’s great to have a mat handy for home workouts or to take to Yogilates class. Also affordable from countless retailers like Home Sense or local fitness stores around town. 4. Locks that use words as combinations. For people who have trouble remembering numerical sequences, try this fun alternative for the gym locker or bicycle. Local Staples or hardware store. 5. A headlamp. Walking is excellent exercise, even in winter when it’s colder and darker. Keep the outings safe with a headlamp or reflective materials on clothing. 6. Audiobooks. This is a great way to keep up on reading while engaging in some forms of exercise. At Audible.ca the first one’s free, and then a low monthly fee of covers one title. Keep learning, it keeps the brain young! 7. Proper footwear. Anyone exercising should wear the right shoes, whether while running, working out with weights, playing basketball or anything else. Talk to a footwear expert at one of the local running stores such as The Running Room. A cheaper alternative for a stocking stuffer: good workout socks from any top brand of athletic wear, like Nike, or Lululemon, that give support and have “sweat-wicking” technology to keep feet dry. 8. Weighted blankets. Studies show that weighted blankets help us calm down, feel secure and rest better. And rest is one of the most essential elements of fitness. 9. Classes or private training sessions. Give the gift of a new experience or expert coaching. Talk to me about options at Design Fitness Centre and give the Gift of Fitness. 10. Eat out – right. A local vegan restaurant has caught your eye? Or maybe that place with the quinoa burgers and organic salads. Whatever it is, make a reservation with the loved one on your list, and you’ll both enjoy a new experience together. It’s fun shopping for fitness for friends or family members. And you might even pick up something for yourself! A New Study Says It Does Conventional wisdom has long held that running is better for heart health than weightlifting. But a new study says that’s not so. Scientists looked at health records of 4,000 people. They concluded that, while both forms of exercise lower the risk of heart disease, weightlifting has a greater effect than running, walking or cycling, as reported in publications including the British Telegraph. The study also supports earlier views that weightlifting is better for the circulatory system because the “oxygen expenditure” is more intense. Any exercise is good, of course. And weightlifting (or resistance training) also has other health benefits for people over 50. For example, it helps improve functional independence. Here are some of those benefits, accumulated by RunRepeat, which reviews all kinds of athletic footwear.
“The science is clear,” RunRepeat says. “Weightlifting will help reduce tons of risk factors for falls, improve functional independence, functional capacity, and quality of life.” In short, it’s a necessity for people in their 50s, 60s, 70s and beyond. Come to Adults & Weights / Adults & Weights Plus. Gentle Moves Fitness starts January (lighter / slower / just right for beginning your new fitness journey). Let me show you how easy and enjoyable it is to gain these functional benefits from resistance training. At 62, Jeff Lasater is dedicated to staying in shape. He lifts weights three times a week, and he runs on the treadmill three times a week. “I don’t want to live to be 80 if I’m not healthy,” says Jeff, who still enjoys his job in sales and was introduced to fitness a few years ago by his grown daughter and son-in-law. “They were worried about me having all that idle time at night. And I feel good. I enjoy it.” Jeff knows that every workout is an investment in his health – the best kind of investment we can make. A Quick Review: Exercise Slows Aging Time and again, polls show that we value our health more than anything. Or, at least, we say we do. People over 50 say they want to maintain their independence as long as possible, to enjoy the life they want to live for as long as they can. But we all know about the obesity epidemic in our culture. We know the vast majority of Americans and Canadians do not get enough movement of any kind. Studies prove beyond a doubt that exercise slows the aging process. It makes us stronger and more flexible, and it gives us better endurance. It’s good for heart health, brain function, depression and social interaction. So, while aging is inevitable, becoming frail and immobile is not. A Broader View The phrase “functional fitness” provides a great way of approaching exercise and diet for active adults. “Functional fitness is the term we use to describe fitness as it relates to our body’s ability to function, performing the tasks we ask of it,” according to the Functional Aging Institute, an Indiana-based organization that advocates for healthy living for people over 50. “And it’s so much more than what we traditionally think of when it comes to fitness.” That’s because functional fitness includes balance, mobility and emotional health, along with strength and endurance. And the goal isn’t to lose a certain number of pounds or to fit into a former dress size. It’s to help enjoy all the things you like, for as long as possible. The institute offers a handy self-assessment that encourages users to rate their ability to do such everyday tasks as: • Climb a flight of stairs without using a handrail for support • Go on a brisk 20-minute walk while talking with a friend • Pick up and carry a 20-pound toddler for five minutes • Play your favorite sport as well as you did five years ago • Get a good night’s sleep regularly That’s a Sound Investment This approach makes sense for a lot of people who want to invest in their health, whether they’ve been active their whole lives or not. Functional fitness is all about living better, by your own definition. It requires some guidance and diversity of movement and, to a degree, thought. If you just keep doing the same few motions over and over, you’re not making a diversified investment in your health. I'd be happy to hear about your goals for fitness. Maybe they’re about hobbies, health, family, travel or appearance. Regardless, your health really is your most important investment. It’s never too late to start or to refocus your efforts. Jeff Lasater says he wants to prolong his quality of life as long as possible. “I’ve watched people who aged gracefully,” he says. “And they all did some kind of exercise regularly.” |
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