Exercise and Physical Activity

Your Everyday Guide from the National Institute on Aging

National Institute on Aging offers a free comprehensive eBook with seven chapters helping people establish and maintain a fitness program. Chapters include: 1. Get Ready 2. Get Set 3. Go! 4. Sample Exercises, Endurance, Strength, Balance, Flexibility 5. How Am I Doing? 6. Healthy Eating 7. Keep Going and Frequently Asked Questions. WOW! I can’t think of a more complete tool for seniors and anyone else interested in physical fitness. Check out the complete listing of Resources too!

Take New Fitness Steps

Wellness QUEST for YOUR BEST! With the New Year fast approaching, consider how you can improve your physical fitness. If you are not sure, consult a fitness specialist or knowledgeable friend who is physically active. You might want to improve your strength, flexibility, or stamina with aerobic training such as walking. Read the web links highlighted above and consult with your health care provider if you are just getting started. Make sure you start well within your fitness level for safety and ease into any new exercise for maximum enjoyment.

Health BENEFITS: Aerobic training strengthens the heart, lungs and circulatory system for disease prevention, helps boost body and brain energy throughout the day, regulates insulin, burns excess calories for weight management, and improves restfulness and sleep. Flexibility training, such as yoga and pilates, keeps muscles and joints supple for greater range of motion, injury prevention and relaxation. Strength training builds muscle tone, making your daily work easier to manage.

QUOTE: To follow without halt, one aim; there’s the secret of success. Anna Pavlova

HUMOR: He’s developing a more active lifestyle. Now he sits and watches aerobic shows on television.

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Clues: D=g and M=i The solution is given on the next blog posting.

Note: The Health Cartoon shown above is taken from the perpetual Health Care-toons Calendar by Jeff Haebig and cartoonist Ed Fischer.

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Desk Workouts

Workouts for the workaholic to keep the body and brain sharp!

Loyola Center for Fitness offers a quick way to increase energy level while working at your desk. Move the body! Invigorate the brain! Mini workouts in three main fitness categories (cardiovascular, strength, and flexibility) are described. Print out this list provided by Newswise and post it by your desk. Program yourself to use various exercises every 15 or 20 minutes. “If co-workers give you a strange look while you are exercising, ask them to join you,” said Kara Smith, special programs coordinator at the Loyola Center for Fitness.

The body greatly influences the brain… let’s use it often to boost the mind!

Stretches at Your Desk

Video sequences for the back, shoulders, arms, and neck

Sitting at a desk for an extended period of time cause tightness, muscle soreness and fatigue. Mayo Clinic offers five short video clips you can follow to keep yourself loose and energized. Sitting on a stability or fitness ball keeps you mobile while working, pumping cerebral spinal fluid to the brain. Standing up and walking in place or stretching while in front of your computer makes your desk area a fitness zone. Productivity skyrockets!

Yoga for All Ages

Older Adults Increasingly Turn to Yoga for Health

John Hanc writing for the AARP Bulletin Today offers good reason for older adults to practice the physical type of yoga designed to keep the muscles and joints resilient. I agree wholeheartedly with John about picking a knowledgeable yoga instructor sensitive to the aging body. Every pose has its variations suitable to people with stiff joints and those most supple. The key is keeping within your own daily comfort level. Proper breathing is also essential.