I am SO GLAD today is Friday! How about you?
A few months back (quite a few, actually!) I was pleasured to connect with Cole Mill’s writing expertise. Although I went MIA for a bit, his blog certainly did not.
So, please take a moment and enjoy his work, “Tips For Controlling Your Weight As You Age.” It is full of great reminders and tips…especially for
the elderly people my age!
Thanks Cole. I did not forget you!
Sometimes you’re in no mood to exercise, despite what you know you should be doing: The Centers for Disease Control and Prevention recommends adults get at least 30 minutes of moderate-intensity physical activity nearly every day.
But there’s good news: What you’re already doing counts!
The CDC says “moderate” housework is an acceptable form of exercise. This includes inside activities such as scrubbing the floors, washing windows and moving light furniture and outside work such as washing your car, mowing the lawn and gardening.
So how does your regular housework routine measure up? These statistics from www.Caloriesperhour.com are for a 150-pound, 35-year-old woman doing 30 solid minutes of everyday chores around the house. Plus, to help you burn even more calories, we’ve suggested a few other activities to give you a really beneficial in-home workout.
|Type of housework||METs (metabolic equivalent total)||Calories burned per half-hour||Add light calesthenics (119 cal.)||Add disco dancing (153 cal.)||Add jogging in place (272 cal.)|
|Making the bed||2||68||187||221||340|
|Washing the dishes||2.3||78||197||231||350|
|Scrubbing the floors||3.8||129||248||282||401|
|Washing the car||3||102||221||255||374|
|Mowing the lawn||5.5||187||306||340||459|
|Carrying a small child (up to 15 lbs.) up and down stairs||7.5||289||408||442||561|
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This morning I am sleepy. I also feel tired out. THEN I realize why: I have a heating blanket wrapped around me while I sit here typing away at my computer station! Yawn! But, I am cozy, warm and very comfortable on this very crisp day!
I did work out this morning and usually have so much energy throughout my day when I have done my work out or walked first thing in the morning. So, I know it is this heated blanket only making me wish I was relaxing with my book or napping rather than transcribing reports for doctors all day long.
Exercise should, technically, make you feel more energized, toned and fit — not tired or sore. And while a little bit of fatigue and aches are normal, if you feel awful after you workout it’s a surefire way to quickly give up your routine.
Here are some simple tips that you can use before, during and after your next workout to make sure you feel the way exercise is intended to make you feel: great!
- Make sure your body has fuel. Eating a small snack about an hour before your workout may help give you energy.
- Get enough sleep. If your body is truly tried, your workout will only exacerbate this feeling.
- When you start a new exercise routine, or increase intensity/duration, do so gradually.
- Take a few minutes to warm-up before your workout.
- After you workout, stretch your muscles.
- Don’t exhaust yourself. If you’re feeling completely out of breath or extremely fatigued, decrease the intensity of your workout.
- Give yourself time to recover. Avoid training the same muscle groups two days in a row.
- Drink plenty of water. Dehydration can lead to fatigue.
- Eat something after your workout. Eating a mixture of protein and complex carbs within 90 minutes of working out will help repair your muscles and give you energy. Some great snack ideas include nuts and fruit, yogurt or cheese and whole-grain crackers or a tuna sandwich on whole-wheat bread. I have my Shakeology shake usually within 40 minutes after I have worked out in the mornings.
If you’ve already worked out and now feel sore, here’s what you can do to soothe your achy muscles:
- Massage the area.
- Apply a cold pack to the area.
- Use BlueStop MAX Arthritis Pain Gel, a natural, proven topical gel that will relieve your pain in minutes.
- Give it time. Muscle soreness should go away on its own in a few days.
- Do some low-impact exercise. This increases blood flow to your muscles and can help to relieve soreness.
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I am happy to have accomplished my work out on this cold day and will suffer through the yawns because this heating blanket is far too pleasurable to give up now! I am always thankful I have a job that allows me to work from home.
Stay warm & wishing you good health,
What a past couple of days it has been! Before I dive right into the subject of why do the elderly fall so much, let me back track.
Yesterday my father-in-law (elderly) was admitted into the hospital five weeks postoperative from hammertoe surgery. He has been on antibiotics for these five weeks fighting a postoperative infection at the toe/pin site without success. The doctor pulled the pin early, decided to admit him on an urgent basis and performed a “clean out” surgical procedure last evening. He is still in the hospital being monitored closely and also being administered aggressive antibiotics. Needless to say, this is a very scary situation for anyone, but even more so with the elderly.
This morning my husband went to feed my father-in-law’s cats. As he stepped outside through a side door to dump the house trash, he saw the next door neighbor, a very frail and elderly lady who is also a family friend of many years, and said hello. Unfortunately, he startled her. Somehow she lost her balance and fell off her porch, dislocating her shoulder and possibly breaking other bones. My husband called the ambulance and then me, pretty shook up and feeling terribly guilty. (We will not know her status until later today.)
This leads me to move on to talk about falls in the elderly. Why are they so frequent? Why so dangerous?
Did You Know?
- More than 90 percent of hip fractures are associated with osteoporosis.
- Nine out of 10 hip fractures in older Americans are the result of a fall.
- Elderly individuals who have a hip fracture are 5 to 20 percent more likely to die in the first year following that injury than others in this age group.
- For those living independently before a hip fracture, 15 to 25 percent will still be in long-term care institutions a year after their fracture.
Loss of footing or traction is a primary reason to fall. Uneven sidewalks or even scattered items on the floor can cause tripping and sudden falls. However, a fall in the elderly is likely to occur because a person’s reflexes have changed. As people age, reflexes slow down. Reflexes are automatic responses to stimuli in the environment. Examples of reflexes include quickly slamming on the car brakes when a child runs into the street or quickly moving out of the way when something accidentally falls. Aging slows a person’s reaction time and makes it harder to regain one’s balance following a sudden movement or shift of body weight.
Changes in muscle mass and body fat also can play a role in falls. As people get older, they lose muscle mass because they have become less active over time. Loss of muscle mass, especially in the legs, reduces one’s strength to the point where she or he is often unable to get up from a chair without assistance. In addition, as people age, they lose body fat that has cushioned and protected bony areas, such as the hips. This loss of cushioning also affects the soles of the feet, which upsets the person’s ability to balance. The gradual loss of muscle strength, which is common in older people but not inevitable, also plays a role in falling.
Note: Muscle-strengthening exercises can help people regain their balance, level of activity, and alertness no matter what their age.
Changes in vision also increase the risk of falling. Glasses to correct vision are bifocal or trifocal so that when the person looks down through the lower half of her or his glasses, depth perception is altered. This makes it easy to lose one’s balance and fall. To prevent this from happening, people who wear bifocals or trifocals must practice looking straight ahead and lowering their head. For many other older people, vision changes cannot be corrected completely, making even the home environment hazardous.
People with chronic illnesses that affect their circulation, sensation, mobility, or mental alertness as well as those taking some types of medications are more likely to fall as a result of drug-related side effects such as dizziness, confusion, disorientation, or slowed reflexes.
Drinking alcoholic beverages also increases the risk of falling. Alcohol slows reflexes and response time; causes dizziness, sleepiness, or light-headedness; alters balance; and encourages risky behaviors that can lead to falls.
Although most serious falls happen when people are older, steps to prevent and treat bone loss and falls can never begin too early. Many people begin adulthood with less than optimal bone mass, so the fact that bone mass or density is lost slowly over time puts them at increased risk for fractures. Bones that once were strong become so fragile and thin that they break easily. Activities that once were done without a second thought are now avoided for fear that they will lead to another fracture.
This past Christmas we bought our father (my father-in-law) a gift he treasures and uses EVERY DAY, a quad cane, which provides additional stability and support for him.
Here are some safety tips to help prevent falls and fractures in your elderly loved ones:
At any age, people can change their environments to reduce their risk of falling and breaking a bone.
Outdoor Safety Tips to Prevent Falls:
- In nasty weather, use a walker or cane for added stability.
- Wear warm boots with rubber soles for added traction.
- Look carefully at floor surfaces in public buildings. Many floors are made of highly polished marble or tile that can be very slippery. If floors have plastic or carpet runners in place, stay on them whenever possible.
- Identify community services that can provide assistance, such as 24-hour pharmacies and grocery stores that take orders over the phone and deliver. It is especially important to use these services in bad weather.
- Use a shoulder bag, fanny pack, or backpack to leave hands free.
- Stop at curbs and check their height before stepping up or down. Be cautious at curbs that have been cut away to allow access for bikes or wheelchairs. The incline up or down may lead to a fall.
Indoor Safety Tips to Prevent Falls:
- Keep all rooms free from clutter, especially the floors.
- Keep floor surfaces smooth but not slippery. When entering rooms, be aware of differences in floor levels and thresholds.
- Wear supportive, low-heeled shoes, even at home. Avoid walking around in socks, stockings, or floppy, backless slippers.
- Check that all carpets and area rugs have skid-proof backing or are tacked to the floor, including carpeting on stairs.
- Keep electrical and telephone cords and wires out of walkways.
- Be sure that all stairwells are adequately lit and that stairs have handrails on both sides. Consider placing fluorescent tape on the edges of the top and bottom steps.
For optimal safety, install grab bars on bathroom walls beside tubs, showers, and toilets. If you are unstable on your feet, consider using a plastic chair with a back and nonskid leg tips in the shower.
- Use a rubber bath mat in the shower or tub.
- Keep a flashlight with fresh batteries beside your bed.
- Add ceiling fixtures to rooms lit by lamps only, or install lamps that can be turned on by a switch near the entry point into the room. Another option is to install voice- or sound-activated lamps.
- Use bright light bulbs in your home.
- If you must use a step-stool for hard-to-reach areas, use a sturdy one with a handrail and wide steps. A better option is to reorganize work and storage areas to minimize the need for stooping or excessive reaching.
- Consider purchasing a portable phone that you can take with you from room to room. It provides security because you can answer the phone without rushing for it and you can call for help should an accident occur.Don’t let prescriptions run low. Always keep at least 1 week’s worth of medications on hand at home. Check prescriptions with your doctor and pharmacist to see if they may be increasing your risk of falling. If you take multiple medications, check with your doctor and pharmacist about possible interactions between the different medications.
- Arrange with a family member or friend for daily contact. Try to have at least one person who knows where you are.
- If you live alone, you may wish to contract with a monitoring company that will respond to your call 24 hours a day.
- Watch yourself in a mirror. Does your body lean or sway back and forth or side to side? People with decreased ability to balance often have a high degree of body sway and are more likely to fall.
Practice Balance Exercises Every Day
While holding the back of a chair, sink, or countertop, practice standing on one leg at a time for a minute. Gradually increase the time. Try balancing with your eyes closed. Try balancing without holding on.
While holding the back of a chair, sink, or countertop, practice standing on your toes, then rock back to balance on your heels. Hold each position for a count of 10. While holding the back of chair, sink, or countertop with both hands, make a big circle to the left with hips, then repeat to the right. Do not move your shoulders or feet. Repeat five times.
Reducing the Force of a Fall
Take steps to lessen your chances of breaking a bone in the event that you do fall:
- Remember that falling sideways or straight down is more likely to result in a hip fracture than falling in other directions. If possible, try to fall forward or to land on your buttocks.
- If possible, land on your hands or use objects around you to break a fall.
- Walk carefully, especially on hard surfaces.
- When possible, wear protective clothing for padding.
- Talk to your doctor about whether you may be a candidate for hip padding.
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Walking and strengthening exercises are so very important for our health, as we are all aging. A balanced diet and proper vitamins and supplements should be part of our everyday lives, and in the lives of our loved ones. Please feel free to share this post.
Have a safe and steady day,
If you remember, I tried Yoga for the first time a few Friday evenings ago and mentioned I would come back and talk about my experience. To be honest, I have simply put this off because of how ridiculously dumb I felt after my very first EASY Yoga workout. Oh, and the aches and pains I had for days afterwards…I have felt so ashamed to even share with you all! I went at this so ill-equipped.
The workout I used I now have come to love. It is relatively easy and very gentle, and I especially appreciated that there are three instructors to exercise with based on your level of expertise. You can find this DVD here:
I think the most important thing one can do before a Yoga workout is to review the different postures, especially if you have never performed Yoga before. That was my first mistake! It was very difficult watching the TV at the same time as I was engaging in the exercises, which I had never before done, and I truly believe this caused my neck to ache for days afterwards. Yoga is supposed to relax you, and all I felt was extreme stress during my first workout because I had not properly prepared.
Secondly, water is so very important after a work out. Why? Some yoga exercises squeeze and soak your kidneys, which releases toxins in your body. You need to drink water to help flush out those toxins. I did not do this, rather I had a glass of wine! Dumber than a dummy! All my body toxins just settled back to their original locations and it felt like they multiplied because I felt so stressed trying to get the positions right! I truly could hardly move the next morning.
Breathing is another important part of Yoga. I found I was holding my breath through many of the exercises!
You should have the ideal automatic breathing pattern. This slow and relaxed diaphragmatic breathing pattern provides the human body with superior body oxygenation: about 2-3 minutes for the DIY body-oxygen test (stress free breath holding time after usual exhalation). There are many other effects that correspond to the ideal breathing pattern. You can find them on many Web pages devoted to the ideal breathing pattern for Yoga.
Additionally, the body and cells require oxygen 24/7. (A Yoga novice can practice in the best yoga sessions, but if he or she sleeps on their back at night, or breathes through the mouth while sleeping, all the positive effects of yoga practice will be demolished by tissue hypoxia and free radicals generated during sleep.)
Here are some other additional Yoga tips I have discovered:
Motivation for Yoga
You should examine your motivation behind trying Yoga. Many students are happy with improved form and physique. To this end, they try impossible poses which may be beyond their capacity. They should remember that Yoga has physical, emotional, mental and spiritual benefits. Sometimes, instead of trying a difficult pose, the student may be better served performing a simple one.
Don’t Try for Yoga Perfection
You may have seen perfect Yoga poses in a picture or video. Do not try to imitate the seeming perfection of the pose. It may have been morphed, for all you know. Striving towards superficial Yoga perfection can be dangerous. So, do not sacrifice your body trying the perfect pose. Rather than trying to contort yourself into a pretzel, focus on how your mind and emotions feel when you do Yoga.
Form Over Feeling
One of the main Yoga dangers is putting form ahead of feeling. This tendency is becoming widespread, leading to increasing Yoga injuries.
Straining too hard can cause back injury, bone spurs or tendonitis. These injuries can be slow to manifest. Even some seniors, denying their age, try to perform poses which are too difficult for them. Take care not to fall into this trap. Trying too hard can cause injuries which may take many years to manifest. And, it may take some more years to rectify the damage. Therefore, do Yoga poses within your limitations to prevent injuries.
I really hope my mistakes and tips about Yoga have helped you! Remember to relax, breathe and know your Yoga positions before attempting a DVD, and especially drink your water after your workout! If you are just beginning Yoga or are interested in giving it a try, taking a class with others is a fantastic idea to have hands on guidance with your session. Otherwise, if you already enjoy Yoga as part of your lifestyle, I think you would really enjoy the DVD I myself use.
Have a lovely weekend,
“All walking is discovery. On foot we take the time to see things whole.” -Hal Borland
I love to walk, especially in the early mornings on a beautiful day with my dog, Buddy. Walking is my favorite way to get my daily exercise. I do not listen to music when I am walking, rather I love to hear the sound of the birds and the rustle of leaves from a gentle breeze. I talk with my dog. I talk to God. This is my peaceful, therapeutic time just for me.
- It reduces your risk of dying from heart disease or stroke
- It lowers your risk of heart disease, stroke, high blood pressure, colon cancer, and diabetes
- It lowers high blood pressure (hypertension)
- It protects against falling and bone fractures in older adults
- It may help protect against certain types of cancer, such as breast cancer
- It increases the number of calories your body uses, which helps to control your weight
- It helps control joint swelling and pain from arthritis.
- Helps keep your bones, muscles, and joints healthy
- Reduces anxiety and depression, boosting your mood
- Helps you handle stress
- Helps you feel more energetic
- Helps you sleep better
- Improves your self-esteem
- Gives you an opportunity to socialize actively with friends and family.
This is my favorite walking partner, Buddy, as a puppy four years ago:
Pretty cute, huh?
Unbelievably, this little guy walks me! During our walks we engage in a variety of walking from stopping for potty moments, leisure walking and definitely brisk walking. Our usual walking dates are about 45 minutes.
- Wear comfortable walking shoes with a lot of support, including proper arch support, a firm heel, and thick, flexible soles that will cushion your feet and absorb shock. If you walk frequently, you may need to buy new shoes often. You may wish to speak with a podiatrist about when you need to purchase new walking shoes.
- Wear garments that prevent inner-thigh chafing, such as tights or spandex shorts. Also wear clothes that will keep you dry and comfortable. Look for synthetic fabrics that absorb sweat and remove it from your skin.
Make walking fun by walking with a friend, family member or pet. Walk in places you enjoy, like a park or shopping mall. Scenery makes a walk joyous and refreshing.
- Choose a safe place to walk. Find a partner or group of people to walk with you.
Wear a knit cap in winter for extra warmth. To stay cool in summer, wear a baseball cap or visor.
Think of your walk in three parts. Warm up by walking slowly for five minutes. Then increase your speed and do a fast walk. Finally, cool down by walking slowly again for five minutes.
Do light stretching before and after your walks to warm-up, loosen up and cool-down.
Try to walk at least three times per week. Each week, add two or three minutes to your walk. If you walk fewer than three times per week, you may need more time to adjust before you increase the pace or frequency of your walk.
Start gradually to avoid stiff or sore muscles and joints. Over several weeks, begin walking faster, going farther, and walking for longer periods of time.
Set goals and rewards. Some examples of goals are participating in a fun walk or walking continuously for 30 minutes.
Keep track of your progress with a walking journal or log.
Today I have had many people ask me what exactly is this Shakeology thing all about. This just delights and excites me! Why? Because truly I am the product of the product. I am a natural hard-core skeptic turned devoted believer!
I think I mentioned before, I have rheumatoid arthritis, osteoarthritis and put too many hours into my work (required!) as a medical transcriptionist. Additionally, I am finishing my BA degree online. I have neglected my overall health for quite awhile and then added in too much wine (on a daily basis!), not enough exercise (or none at all for days at a time!) and just lazy, unhealthy eating habits. When I was introduced to Shakeology I felt physically and emotionally awful, basically defeated and feeling stuck in a rut, and was willing to give it a try. I will forever be thankful that I did! I actually find that I worry about future provisions of all these super foods and ingredients that go into making my most important meal of the day with all the global changes happening around our planet. Anyway…that is a whole other subject to blog about later!
Within the first week of being on Shakeology I noticed drastic changes and differences in my health and how I felt. I knew I was not imagining this either! The daily aching, deep and sharp pain I had in my hips was gone, for which I have had multiple cortisone shots over the years to help alleviate this pain. My feet and my ankles were hurting so much I was reducing my walking, which I love to do with my dog. Also, the swelling was causing me problems in my lower legs. This too has completely been obliterated. Lastly, my shoulders. I have had shots in my shoulders too, and now I have absolutely no pain. NONE! I have had so much energy I no longer feel the need for a nap each afternoon. I sleep deeper at night and feel refreshed and rejuvenated when I wake in the mornings. Another wonderful benefit: because my pain is gone, I am exercising more! I give all my thanks to Shakeology to start this chain reaction in my life. Believe me, I have tried many, many different products for losing weight, reducing cravings and having extra energy with zero, let me say that again, ZERO results and ZERO benefits.
Because of so many incredibly positive effects Shakeology has given to my life, I want to shout to the world and inspire others. I wish every person on this planet could be on Shakeology. I wish it for you, too. My hearts desire is to be an example, to inspire, to help YOU on your journey for taking care of yourself.
Here are a few results I am sharing from others from yesterday and today:
“Since I have been using Shakeology daily, my digestive issues have disappeared, my overall psyche feels so right on and I have a ton of energy.” -Lee W. (Ventura, CA)
“I will admit, I did take a break from Shakeology for reasons that I just can’t even justify, because looking back, it was not a smart choice at all! I felt like I had no energy, was craving junk, gaining weight and was just not happy. Now I know that this isn’t all because I stopped drinking Shakeology, but there is a trickle effect that really does boil down to that one change I made.” -Shannon W. (Brampton, Canada)
(I am linking Shannon’s blog here: http://cangetfit.com/shakeology-rocks/)
Take a few minutes and quench your curiosity by watching the video below. If you want more information, please send me an e-mail at: KeepChoosingConsistency@gmail.com. However, if you just want to sample the product and be a product yourself, please go to http://myshakeology.com/Dbluuendy and look at all the flavors Shakeology comes in. My favorite is the strawberry, but most people say the chocolate just rocks! No matter, there is a 30-day money back guarantee and free shipping on home direct orders. What do you have to lose? The better question is what do you have to gain?
Thanks so much for listening to my excitement and I am really wishing you all good health!