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Healthy Aging

Proper Posture as we Grow Older

Discovering Our Proper Posture as We Grow Older

A painful back to some extent has impacted many people around the globe, some guesses say  80%. There can be many causes for this, including injuries or overuse that injure ligaments, muscles and joints. This tends to cause pressure on nerves in the spinal canal, and may bring about serious issues. However many of the problems with a painful back are generated by incorrect posture, and fortunately  there are measures we can take for proper posture as we grow older.

A large amount of the body posture issues in modern-day society consist of being at a desk, frequently while in front of a computer for longer intervals of time. Keeping a position where your shoulders are hunched ahead, the head forward putting pressure on the neck muscles and your backbone bent forward won’t be postures which we were built for. While we age we know the importance of structural health for living an active existence, and there is something we can do about it.

Proper Posture Is Affected by Culture

Proper posture will grow to be even more as important as we consider all of the ways to age healthier. To accomplish this we might look to individuals who do not have back pain in their cultures, and exactly what they do to avoid this pain. Folks in those societies customarily maintain what has been described as primal posture, and this is different from what we have long been instructed is “proper posture”.

These people have a J-curve with the spine instead of an S-curve. The J-curve can be described as a straight back with the pelvis setting frontward together with the buttocks protruding slightly back. To get a better depiction of this back position, notice the way a toddler will stand. This position better supports the spine better by diverting pressure to other areas. It’s thought to be the more naturally occurring position the body should maintain, and the sitting position, probably the most common position in present day society isn’t what our bodies were built to cope with.

Here’s what We Can Do on an Everyday Basis

What things can we all do on a everyday basis to keep common backache under control? Definitely strengthening the core muscles, and particularly muscles within the small of the back can really help. But more is needed. If you need to sit for long periods of time, get up and stretch out or move on a regular basis. Non-exercise movement will be as crucial to good posture and alleviating lower back pain as regular exercise. This means arising from your desk chair every 10 minutes. Just standing up will likely be of great benefit.

Alternative activities to accomplish will be to keep your head back to the point that your ears are above the shoulders, rotate the shoulders to diminish stress, and making use of ergonomically correct desk chairs for better alignment. When you do exercise your back know how to exercise properly. Pain in your back brought on by injury is much more challenging to cope with.

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The Effects Exercise Has on the Mind

The Effects Physical Exercise Has on the Mind

There are so many benefits to exercising, and scientific investigation continues to reaffirm how vital it will be for our mental and physical well being.  Some of the most up-to-date investigation goes counter to what we are lead to accept as true over time, like the notion that you can be too old to start exercising, and more working out becomes inevitably better.  Both of these premises have been proven incorrect, as it is now apparent of the effects that physical exercise has on the mind.

It Is Never too Late to Begin an Exercise Program

Although it is best to exercise consistently all through your life, it really is never too late to start out, and more intensive exercise during a shorter time frame is better than longer exercise durations.  Training becomes more as we advance in age.  We currently know that at whatever age you start to exercise, you can actually increase your flexibility, strength, balance, bone density and mental agility.  The biggest problem to getting started is energy level.  Regrettably, the older we get, the harder it can be to call upon our energy to exercise, and it becomes a “catch-22″.

Another fallacy for training, that more is much better, just does not carry weight.  It may seem counter-intuitive, but tests have shown that people who exercise at moderate levels get better results than people who use a full hour or more each day.  Intensity in the exercise routines does make a difference, however.

It Starts with Getting More Blood to the Brain

So how will working out help our mental health?  A few of the ways this will likely happen is by raising blood flow into the brain, reducing stress plus improving hormonal amounts.  What is even better news is we can experience these benefits almost at once.  The latest neuroscience suggests that physical exercise might be better to mental exercise, which is quite a revelation from what traditionally has been believed.

Until recently it had been thought that we became smarter through human history because we were required to think more.  Those people who were smarter had been more successful on an evolutionary basis, enabling them to pass on their intelligence.  During the last ten years there has been a bigger importance placed on physical activity as the prime driver of greater intellect.

We can apply such concepts to our lives today with the thought that if physical activity will have assisted on an evolutionary basis to configure our brains, it most likely remains vital to brain health now.  There is really a considerable amount of scientific support of this idea.

Much of the testing has been accomplished on laboratory rats.  A couple of the things that have come out of those tests:

1.    The tortoise tactic beats the hare tactic.  Your body as well as the mind function more effectively when you do regular exercise over a long period of time rather than sporadic bursts and then intervals of inactivity.

2.    Brain activity slows slowly when physical activity ceases.  In the tests on lab rats, it took about three weeks of idleness before brain activity began to decline, and it went steadily downhill after that.

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Exercise to Keep an Active Mind

Studies Show You should Exercise to Keep an Active Mind

We have for a long time understood the necessity of physical exercise for giving a person superior mental ability, and sustaining it when they age.  If we have a strong grasp for why exercising leads to these brain mechanisms it should encourage us to visit the gym to put them to work.  This is important for everyone, and especially as we age to exercise to keep an active mind.

The conclusive research on exercise and mental enhancement are still being done on animals.  Researchers are not in a position to directly link these effects scientifically in human beings, although it’s assumed the results present in animals can also be applied to human beings.  And what testing revealed is that animals that worked out had healthier brains and did significantly better on intellectual tests than animals that didn’t.  Animals had to exercise to become more intelligent.

The Way that Exercise Helps the Brain

So, just how does doing exercise activate the rejuvenation of one’s brain tissue?  A great deal of the discussion now relates to brain-derived neurotrophic factor, or BDNF.  This is protein released from the brain cells, and when activated the brain stem cells will be changed into new neurons.  The greater level of BDNF appears to have a rejuvenating consequence, as higher levels are found in the bloodstream following working out.  They have been described as a sort of fertilizer for those neurons in the brain, making them grow faster with better connections.

Additionally, the studies revealed that working out can actually up your quantity of brain cells, particularly in the brain area known as the hippocampus.  That is particularly significant for anyone experiencing depressive disorders.  Frequently those with depression have a smaller number of cells in this area of the brain, and if doing exercise can grow as well as revitalize brain cells inside the hippocampus it definitely would be a better answer than having to take antidepressants.

Endorphin Creation Results from Physical Exercise

It certainly is apparent that we know exercise causes us to feel great, and particularly after exercise recovery.  By way of helping to stabilize insulin levels and raising the creation of endorphins we always feel more refreshed following a workout.  Endorphins, the feel good hormones within the brain function not simply to improve our view on life, but are seen as having the most effective way we recognize to handle depressive disorders.

It’s important to exercise in order to trigger the brain chemicals dopamine, which affects emotional response and the ability to feel happiness.  Exercise also allows the body to produce serotonin, which affects sleep, mood along with memory.  So what exercises are best, as well as how much are you in need of?

Anything that gets you moving will help, such as taking walks, gardening and mowing the lawn.  But the more intense exercises, such as high intensity interval training or anaerobic exercise like power-lifting will generate better results.  What’s been found to not work is stretches, or any other exercise that does not require movement.  As far as amount of time to exercise, again any amount of time beats none.  But it really is recommended that a minimum of half-hour each day three to five times every week should improve depression problems significantly.

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Safely Perform Strength Training when You are Older

You can Safely Perform Strength Training when You’re Older

It’s no secret that as our bodies age almost everyone will lose physical might, which discourages you from strength training when you are older.  There may be a physiological basis for this, however we understand that it comes from the shrinking of muscle fibers, called atrophy, or the complete loss of muscles, known as sacropenia.  Is this reduction of muscle mass the main reason we stop doing resistant training, or maybe is it a self-fulfilling prophecy that since we realize we are actually getting older and thus weakened we discontinue training.  And of course we turn out to be weaker.

Weight Training Boosts All Age Groups

Weight training has been definitely shown for having advantageous health effects for every age group and those that are in shape and with chronic health issues.  People even in their 90s have shown to make significant progress in power, equilibrium and suppleness. Walking and a person’s overall ability to move improved with individuals that became stronger, and those heartbreaking falls that marked the beginning of the end for numerous vigorous people were averted.

Beginning a resistance training program for those that haven’t exercised in years clearly will not be an easy job.  Special thought will have to be taken to develop a program for an individual who’s up in years, and to do it safely a licensed health practitioner ought to be consulted.  This is particularly vital for individuals that have current health problems.

If the health of an individual is good, an older individual beginning strength training would be on a similar plan as anyone in the beginning stages.  The body, even if older, are going to accommodate most ordinary stress.

These Are the Steps to take to a Safe Exercise Program

1. Adequate warming upJoints and muscles should be loosened up, through movements specific to the workouts being carried out.

2. Ample time to recover.  Muscles have to recuperate before they will be broken down another time.

3. Regular and accelerating increases in intensity.  Knowing how much and what time to increase intensity is where your trainer actually becomes important.

4. There are no orthopedic and physical issues with the movement.  This really is where injury along with illness history is important, and also when to identify when hurting is a sign of something signaling severe damage.

Particularly starting out, weight resistance ought to be kept to a minimum; which will be, less than what a person believes he can handle.  There is no need to rush things, and a few workouts ought to be achieved prior to settling into exactly what they can manage lacking fear of injuries.  The objective should be to error on the safe side.

It is important to know that age is not a serious obstacle for remaining physically full of life. If anything, the more aged you happen to be the more valuable routine workouts is.  But anyone, despite preexisting medical issues has the ability to do it, and the hardest part is just getting started.  Once anyone starts feeling the positive results of frequent exercise, they will then have the vitality to continue.  But furthermore, many people become so used to exercise they won’t feel good without regularly going to the gym.

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Retain Vigor as We Age

Simple things to do to Retain Vigor as We Age

To retain vigor as we age may be something just about all of us want.  However the number of people that in fact achieve it when they start to get into their 70’s and 80’s is quite small.  Quality of life in places such as Switzerland, Spain, Sweden, Japan and Israel is markedly higher than in other nations such as the United States as well as the United Kingdom, and health care and diet definitely play a part.  But such places where people live longer also have a tradition for being physically energetic, be it simply getting out and walking.

We have all known those people who have been in top physical shape, but when they become older have an accident causing them to be bed-ridden for a while.  Following a period of idleness they never are able to recover physically.  We may attribute it to the natural aging process, but fairly recent testing has shown it is a lot more going on.

Effects of Gravity-Free Environment Tell Us a Lot

Assessments on astronauts while in a gravity-free environment will be enlightening.  It’s been revealed that there’s nearly ten times the acceleration in the process of aging compared to staying in Earth’s gravitational pressure.  This is measured in bone and muscle reduction.  Obviously these astronauts are really in maximum physical shape, and diet shouldn’t factor in.  The only difference is lack of exercise from moment-to-moment, and without the resistance to gravity that people routinely undergo we start to physically decline.

This pertains to people who are bed-ridden, and can further be applied to those who sit in a spot looking at a personal computer for hours at a time.  What this all implies is our way of life establishes how quickly our bodies will grow older.  And by understanding that gravity plays a key part in our physical functioning and therefore in how we age, we can make simple modifications in our routines through the day that will have a major difference.

Movement Will Help in the Production of Lipoprotein Lipase

The function of lipoprotein lipase in our body is to facilitate the movement of fat from your bloodstream into your cells.  This fat uptake means the cells will be storing this excess fat.  Lipoprotein lipase it is found to be dramatically lessened with any activity, and just by standing upright from the sitting position is helpful movement.  In simple terms, many calories aren’t used up while standing, but you’re assisting the body to burn off fat for fuel.

Physical exercise is vital, and everyone should make it a part of their way of life.  But these small-exercise actions may also be necessary for shedding fat and keeping us young.  In making the point additionally, it was actually discovered that standing upright from a seated position had even more of an effect on cardiovascular and metabolic modifications than moving on the treadmill machine for 15 minutes.  Also, the stimulus of standing from a seated position must be spread across the length of a day.  Told another way, it’s easier to space out ordinary standing and sitting during the day rather than doing each of them at one time, then plop down for the remainder of a day.

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Bodyweight Exercises

Think about a Bodyweight Exercise Program

We are always advising those who check out our website of just how ordinary working people can integrate resistance training plans into their daily lives.  You could possibly find a training program that will promise to do miracles, so you start out absolutely driven to follow it through.  But when it becomes impossible for you to incorporate into your lifestyle, it won’t work for very long.  And for the vast majority of us, doing exercise just can’t become a full-time job.  This is where bodyweight exercise can help.

If you are looking for a program which costs practically nothing, can be carried out by everyone and will help keep you at your optimum fitness without ever necessitating a lot of time, keep on reading.  Bodyweight exercises ticks all the boxes for getting an excellent workout that’s built exclusively for you.  You can make use of weights as well as other equipment, however the principle will be to allow your own weight provide the resistance.  It is rather simple, and you can work at your own rate.

Here Are Four Benefits to Bodyweight Exercises

1.    Strength training along with aerobic health.
2.    Overall flexibility.
3.    Core strength.
4.    Balance.

Among the best body weight exercises to do is one which most likely for most of us goes back to grade school physical education classes.  The squat thrust, also known as the Burpee, is both an aerobic as well as anaerobic exercise which can reduce exercise time.  It is supposed to be performed in rapid succession and will help your strength, coordination plus dexterity.  The four-count Burpee is really the most typical one, but there will be several varieties.

How to Do the Four-Count Burpee

1.    Start in a standing position, go down into your squat position with the hands in front of you on the floor.
2.    While keeping the arms extended, kick your feet back in the push-up position.
3.    Rapidly return your feet to your squat position.
4.    From the squat point jump up off the floor, clapping both hands over the head.

This exercise dates back to World War II days when it was applied to assess the level of fitness of military recruits in the United States.  To start with try doing this exercise for 20 seconds and take a break for 10 seconds.  Do that for eight intervals, or four minutes, but sustain a regular pace or you’ll burn out.  As you get in better shape, amplify the intensity.

Other wonderful bodyweight exercises will be the push-up, leg squat, and also the pull-up.  The pull-up isn’t the same as a chin-up; when done right the pull-up is actually more effective.  The pull-up, achieved with palms of your hands away from you and also pulling your weight upwards offers the back as well as core the best workout, and these will be the areas we’re aiming to work.  A chin-up, alternatively, has the palms facing you and also taxes your biceps.  Which way is easier to do probably depends on the individual and which muscles that happen to be the strongest.

You will need to note that you need always keep good form when performing any exercise to avoid injury. Since you will most likely be doing these physical exercises by yourself you won’t have a coach to correct incorrect form.  You’ll find numerous video tutorials of these popular workouts online and on our website to inspect your form.

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