Category Archives: Physical Activity

Brain-Changing Benefits of Exercise

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“The key to a happy life . . . is a healthy brain.” Wendy Suzuki

Exercise is the most transformative thing that you can do for your brain, says neuroscientist Dr. Wendy Suzuki, professor of Neural Science and Psychology at New York University.

Dr. Suzuki discovered through research and self examination that there is a biological connection between exercise, mindfulness, and action. With exercise, she believes that your body feels more alive and your brain actually performs better.  And, Dr. Suzuki states that “you can make yourself smarter. Exercising is one of the most transformative things you can do to improve cognitive abilities, such as learning, thinking, memory, focus and reasoning — all of which can help you become smarter and live longer.”

The way exercise boosts your brain health includes:

  1. It decreases feelings of anxiety – Studies have shown that every time your move your body, a number of beneficial neurotransmitters, including dopamine, norepinephrine, serotonin and acetylcholine, gets released into your brain. These substances can decrease feelings of anxiety and depression. And, It only takes between 10 and 30 minutes of daily physical activity to instantly lift your mood.
  2. It improves your focus and concentration – A single workout can help improve your ability to shift and focus attention. This is an immediate benefit that can last for at least two hours after 30 minutes of exercise. Activities that increase your heart rate, such as brisk walking, running, swimming, cycling, playing tennis or jumping rope are recommended.
  3. It promotes the growth of new brain cells – One of the most significant benefits of exercise, scientists have found, is that it promotes neurogenesis, or the birth of new brain cells. This is essential to improving cognitive function. Exercise also can improve the health and function of the synapses between neurons in this region, allowing brain cells to better communicate.
  4. It protects your brain from aging and neurodegenerative diseases – Imagine your brain as a muscle: the more workout you put into it, the stronger and bigger it gets. Longitudinal studies in humans suggest that regular exercise can increase the size of the hippocampus and prefrontal cortex, both of which are susceptible to neurodegenerative diseases such as dementia and Alzheimer’s. So while exercising won’t completely prevent or cure normal cognitive decline in aging, doing it consistently can help reduce or delay the onset of it.

So, get up and start your brain transformation journey.

Dr. Suzuki encourages people to get active and go to the gym since the science clearly demonstrates how working out boosts your mood and memory — and protects your brain against neurodegenerative diseases like Alzheimer’s.

To get the brain-changing benefits of exercise, you should do at least three to four 30-minute workout sessions a week, explains Dr. Suzuki. You’ll also get the most benefits out of aerobic exercise, which increases the heart rate and pumps more oxygen into the brain.

Essentially, exercise can improve your brain functions today and protect your brain from neurodegenerative diseases as you age.

References:

  1. https://www.wendysuzuki.com
  2. https://www.psychologytoday.com/us/blog/prime-your-gray-cells/201108/happy-brain-happy-life
  3. https://www.amazon.com/Healthy-Brain-Happy-Life-Everything/dp/B01LTHXL7Q/ref=nodl_

Positive and Optimistic Mindset for Healthy Aging

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It’s essential to look ahead with optimism and a positive outlook as you age.

With advance aging, you should adopt an optimistic and positive mind-set and focus on new discoveries and experiences. It’s more important than ever as you age to follow a healthy lifestyle, remain positive and passionate about life, stay connected with family and friends, and look forward to better days ahead.

You must consistently attempt to find things that continue to be meaningful and engaging. These meaningful activities can include traveling around the world, spiritual pursuits, hobbies such as reading or painting, lifelong learning, or spending more time with loved ones. Experts suggest planning for purposeful activities before transitioning to retirement, and to embrace this change and follow where their passions lie.

Try to keep the mind active by challenging yourself to learn something new every week or month, or try something you’ve always wanted to.

Embrace thoughts such as, “As I age, I’ll keep learning,” says Vonetta Dotson, an associate professor of psychology and gerontology at Georgia State University. Feeding yourself a rich diet of positive messages can in itself brighten your outlook.

“Anytime we do something and try new things, it helps to reinforce this feeling of positivity,” Dotson said. “And keep those social connections. When you socialize, your focus is diverted. When you’re by yourself, you may ruminate” about your current and future physical and mental deterioration.”

Better yet, learning something new enables your brain to form new pathways. This helps you stave off gloomy thoughts about the aging process.

“By engaging in rewarding and meaningful activities and staying mentally active, we can retrain our brains,” said Kevin Manning, a neuropsychologist and associate professor of psychiatry at UConn Health. “These activities can enhance our self-efficacy, lessen fears of decline and sharpen our cognitive functioning.”

Ideally, passion drives you to take action. Why sign up for a course on current events or foreign affairs if you find the state of the world dispiriting and you dread consuming the news?

To channel your activity in a more uplifting direction, set short-term goals. If you’re learning a musical instrument, aim to perform a simple piece in one month.

When you embrace a purpose that gives you something to do that’s meaningful,” it focuses your efforts and displaces fears of aging. It’s one of several keys to healthy aging.

The key to healthy aging is a physically, socially, mentally and spiritually active lifestyle and mindset.

References:

  1. https://www.barrons.com/articles/depression-aging-retirement-51640306803
  2. https://vailhealthfoundation.org/news/10-tips-for-healthy-aging-month-2021/
  3. https://healthprep.com/aging/secrets-to-aging-gracefully/

Health, Financial and Emotional Well-Being

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“We don’t see the world as it is, we see it as we are.” Anaïs Nin

Recent survey shows Americans are the unhappiest they have been in 50 years. Pandemic and health concerns, social unrest and economic distress have left Americans feeling tired, and living with a constant state of “brain fog” which are just a few symptoms of stress, anxiety, lack of sleep, and poor overall mental health.

People will exercise to help their bodies become fit, but when it comes to mental health, most people do nothing. Let’s be frank, the coronavirus has changed many Americans emotional, financial, and physical health circumstances dramatically and quickly. It’s important to take a holistic approach to your health, financial and emotional well-being. We know that planning for your future is about so much more than your finances – you and your family’s physical and emotional wellness are also a priority.

Time and time again, research has shown that “money cannot buy happiness” and that not only do you need a finite amount of money to be happy, but that prioritizing things like expressing gratitude, friendships, hobbies and family may actually lead to long-term well-being.

Keep physical, emotional and financial health a priority and in the center of your thoughts and daily life.

Overall emotional, physical and financial well-being are what your attempting to holistically achieve. It helps you feel more secure and less stressed in all areas. Sometimes the best thing you can do for your health – and your long-term financial security – is to tune it out the constant negative news. Here are some ways to tune out negativity during uncertain times.

  1. Put down the smart phone and turn off the news. Allow yourself just one hour of news time each day, preferably in the middle of the day. This ensures you don’t start or end your day anxious. It’s important to stay informed, but once a day should suffice.
  2. Stay positive and focus on an attitude of gratitude. List the top five (or more) things you’re grateful for each day. Your list may be the same from day to day or it could change based on the past day’s experience. It could be as simple as being thankful for the roof over your head or a smile from a stranger as you walk your neighborhood.
  3. Get physical and eat healthy. You’ve probably heard it before, and that’s because it’s true – physical activity is just as healthy for your mind as it is for your body. This doesn’t mean you have to participate in high intensity interval training. Start small. Simply going for a walk or doing basic stretches can help keep your mind and body at their best. Additionally, eliminate process foods, refined sugars and saturated fats from your diet. Eat more plant based foods and whole grains.
  4. Connect with family and friends. Having a strong support system is important during good times, but even more so during challenging ones. Reach out to someone you haven’t talked to in a while to see how they’re doing. Send a text or card or give them a call. If your family is spread out across the country, use digital apps to connect and play games.
  5. Stick to a schedule. When you’re stressed, it often takes a toll on your sleep schedule. Keeping a consistent routine can help. Get up and go to bed at the same times each day, even on weekends. Know your stress triggers and pay attention when you notice them flaring up.

While it’s important to be aware of what’s going on in the world, focusing on the bad news won’t help your financial strategy, your emotional well-being or your physical health. Remember, you’re in it for the long term.

During the current coronavirus pandemic, instead of ‘social distancing,’ our focus should be on ‘physical distancing’ and ‘social connection.'”

Maintain mental health and emotional well-being

Focus on the now. Worrying about the past or the future isn’t productive. When you start chastising yourself for past mistakes, or seeing disaster around every corner, you’re only creating more stress and anxiety in your life.

It’s important to stop and to take a breath and ask yourself what you can do right now to succeed. Find something to distract you from destructive thoughts and reset your attitude.

Achieving a healthy frame of mind can seem more challenging than in years past.

Having a daily moment of intentional quiet can go a long way toward a better outlook.

Try this five-minute meditation routine that combines both yoga and balance to steady the mind, utilize the breath to become more mindful, and reduce stress.

Mindfulness meditation does, in fact, decreases anxiety and improves self-esteem, studies have shown.

As you move through Mindfulness meditation, focus on deep breathing. Inhale and exhale through the nose, and start by filling up your lungs with air. Then feel the air rise up into the chest. As you exhale, empty the chest first and then feel the stomach deflate like a balloon. This slow, conscious and specific breath pattern aids in focusing the mind to the present moment.

Finally, if your mind wanders easily during this sequence, you can focus on a one-word mantra to recite silently to yourself. Choosing a word like “serenity” or “peace” or “confidence” and syncing your movement with your breath can help transport you to a different world that quiets distractions from the past and future.

References:

  1. https://www.synchronybank.com/blog/millie/money-and-happiness/https://www.synchronybank.com/blog/millie/money-and-happiness/
  2. https://apple.news/Am_LnLhs1Q22oltXhOLcRLg
  1. https://www.edwardjones.com/market-news-guidance/client-perspective/your-health-your-finances.html
  2. https://www.edwardjones.com/market-news-guidance/guidance/tune-out-stressful-times.html

Benefits of Regular Exercise for the Brain

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There are many long-term benefits of regular exercise for your brain.

Studies have shown how essential and significant exercise or physical activities can be for keeping your brain fit and healthy. And, you can actually build a stronger brain through exercise.

Regular exercise improves mood

Regular exercise has a significant positive influence on mental well-being and can boost the mental health. Thus, if you need an emotional lift or a need to relieve the stress of a trying day? Exercise or moderate physical activity, like a brisk walk, is the solution.

Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.

Endorphins

The body’s feel-good chemical, known as endorphins, are released during exercise. Endorphins help focus your mind, reduce the impact of pain on your body, and improve your mood. In fact, some reports indicate the endorphins released during exercise have much of the same effect as traditional anxiety medication, and the results can last for hours afterward. There is ample evidence pointing towards endorphins’ positive effects.

Take your brain to the gym to maximize mental and whole-body health

Evidence does suggest that resistance training and aerobic exercise — walking, running, biking, swimming — will help your brain. In one study, older adults with mild cognitive impairment who lifted weights two to three times a week improved muscle tone and cognitive function, according to the Mayo Clinic.

  • Moreover, walking and other moderate aerobic exercise has been shown to help stabilize your mood and help with depressive symptoms. Studies have also found that regular exercise helps people better control their stress and regulate their emotions.
  • Physical activity contributes to learning. In one study, when teachers added exercise routines to math lessons — called motor-enriched learning — math scores improved faster for the exercisers than for the kids who didn’t exercise during the lesson. Other studies have found that exercise helps improve reading comprehension, too.

    • A few of the brain enhancing findings to motivate you to get started today.

    1. Feel better.
    2. Enhance learning. While scientists don’t fully understand how
    3. Sharpen memory.
    4. Improve vision.

    Your brain is amazing. Billions of nerve cells work together in harmony to coordinate every second of your life: your movements, behavior, thoughts, memories and emotions. So take your brain to the gym to maximize whole-body health.

    References:

    1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/want-a-strong-brain-exercise/art-20390074
    2. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

    The Gift of Exercise and Health

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    Make exercise a lifelong habit

    Exercise and physical activity are great ways to feel better, boost your health and improve your life. The health benefits of regular exercise and physical activity are significant and hard to ignore. And, everyone would benefit from exercise, regardless of age, gender or physical ability.

    Research demonstrates that lifestyle changes, like making exercise a lifelong habit, will have a strong influence on your heath. Thus, you must make healthy habits such as exercising or being physically active daily a lifelong goal and a lifestyle. 

    Physical Activity is important

    Exercise and physical activity are good for just about everyone. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own.

    Lack of exercise or physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses. Research has shown also that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility.

    Physical activity predicts better health. 

    People who rarely get off the couch are more than twice as likely to die prematurely as people who exercise moderately, whether they are normal weigh, overweight or obese.  In contrast, people who are obese and fit have only slight more risk than normal-weight, fit people, according to Dr. Sandra Aamodt, author of Why Diets Make Us Fat:  The Unintended Consequences of Our Obsession with Weight Loss (Penguin Random House, 2016).

    The research indicates that exercise habits are much more important than weight in determining the risk of early death.  Bottom line is that “exercise improves health even if no weight is lost.” 

    Low fitness is estimated to be responsible for 16 to 17 percent of deaths in the U.S.  While, obesity accounts for only 2 to 3 percent once the effects of fitness are factored out.

    Exercising 30 minutes a day is more effective than dieting 24 hours a day.  That’s the deal of a lifetime–a longer, healthier lifetime. Thus, one of life’s best gifts is exercise.

    Healthy habits for the heart. 

    Regular exercise protects your heart and provides many heart-healthy benefits

    Heart disease remains the leading cause of death in the U.S.  according to the Centers for Disease Control and Prevention. Your risk of many chronic diseases drops when you partake in regular exercise or physical activities. 

    The American Heart Association recommends 150 minutes of moderate exercise every week; just 30 minutes of activity, such as walking, on five out of the seven days. 

    Bottomline, exercise and physical activity across a lifetime can substantially reduce your risk of heart disease.

    Seven benefits of exercise

    There are seven ways exercise can lead to a happier, healthier you, according to the Mayo Clinic. The benefits of exercise are:

    1. Exercise controls weight
    2. Exercise combats health conditions and diseases
    3. Exercise improves mood
    4. Exercise boosts energy
    5. Exercise promotes better sleep
    6. Exercise puts the spark back into your sex life
    7. Exercise can be fun … and social!

    As you can see, exercise is good for the body or mind. According to the Mayo Clinic, walking or moderate physical activity can improve heart health, lower blood pressure, strengthen bones and muscles, help maintain a healthy weight, and improve mood.

    References:

    1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
    2. https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability#
    3. https://www.nia.nih.gov/health/real-life-benefits-exercise-and-physical-activity

    Healthy Aging and Lifestyle: Avoid Muscle Loss as You Age

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    Declining muscle mass is part of aging, but that does not mean you are helpless to stop it.

    “Older men can indeed increase muscle mass lost as a consequence of aging,” says Dr. Thomas W. Storer, director of the exercise physiology and physical function lab at Harvard-affiliated Brigham and Women’s Hospital. “It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it.”

    The best means to build muscle mass, no matter your age, is progressive resistance training (PRT), says Dr. Storer. With PRT, you gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve.

    This constant challenging builds muscle and keeps you away from plateaus where you stop making gains. (See “Working on a PRT program.”) In fact, a recent meta-analysis published in Medicine & Science in Sports & Exercise reviewed 49 studies of men ages 50 to 83 who did PRT and found that subjects averaged a 2.4-pound increase in lean body mass.

    if you want to burn more calories and lose weight, the answer is simple: build muscle, according to the Cleveland Clinic.  

    Muscle burns more calories at rest than fat

    Ten pounds of muscle burns 50 calories at rest, whereas 10 pounds of fat burns 20 calories. This means, long after you’ve stopped working out, your body is still burning over twice as many calories when you’re toned than when you’re not. 

    Strength training

    When you lift weights and build muscle, you’re actually creating tiny tears in the muscle fibers within your body. This is why you’re sore after a tough workout.

    Strength training comes when your muscles build against those tears. athletic trainer Tom Iannetta, ATC, CSCS explains that strength training is beneficial at any age. “As we age, we lose muscle mass, which decreases metabolism, so establishing a strength program will not only increase muscles, it will boost metabolism,” he says. 

    Get moving a little every day.

    Work out every morning and some evenings. Some moves take just minutes to do. Here’s a few ways to do it right:

    • Start slow—incorporate regular walks or body weight exercises to feel the burn.
    • Workout when you’re working—like with a stressball or a hand grip strengthener
    • Incorporate a complete exercise plan for building muscle. Use it and you’ll avoid back pain and get injured less

    A general guideline for improving strength is to exercise each major muscle group at least twice a week. This could be performed as a full-body workout or by doing a split routine performing upper body exercises twice a week, then lower body exercises twice a week.”

    Helpful strength training tips:

    • Warm up. Always begin with a light warm-up such as riding a stationary bike or an elliptical machine. Five to 10 minutes should be sufficient.
    • Sets are key. Three sets of an exercise with eight to 12 repetitions has been the gold standard for an effective strength program. However, finding time to exercise may be a challenge.  Recent research shows that many people see results with one or two sets of eight to 15 repetitions of a particular exercise.
    • Push it. Pushing the muscle to fatigue is a key factor. Choose a weight that is heavy enough to fatigue your muscles in eight to 15 repetitions. As exercise becomes easier, you can progressively increase the amount of resistance.
    • Variety is the spice of life … and muscle building. As you get stronger, try varying the exercises you perform. Different exercises or varying the weight training equipment in your routine should keep your program challenging.

    The important thing is to find an activity that you enjoy. With consistency, you’ll shed that quarantine weight in no time. 

    References:

    1. https://health.clevelandclinic.org/build-muscles-lose-weight-by-adding-strength-training-to-your-workout/?_ga=2.29316282.743021087.1601167027-783556893.1601167027
    2. https://health.clevelandclinic.org/how-can-you-avoid-muscle-loss-as-you-age/
    3. https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass

    Heart Disease Leading Cause of Death in the United States

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    “Do Your Part, Care for Your Heart”

    There is a silent and deadly pandemic raging in America every year. That pandemic kills on average more than fifty thousand Americans each month. That silent pandemic is called Heart Disease.

    Heart disease is the leading cause of death in the United States. More than 610,000 Americans die of heart disease each year according to the Centers for Disease Control and Prevention (CDC). That’s one in every four deaths in this country.

    Almost 70 percent of Americans are afraid of dying of cardiovascular heart disease. Despite this, only 38 percent know or monitor their blood pressure, and just 18 percent know their body mass index (BMI), both of which are essential factors in overall heart health. So, it’s clear that more Americans need to know their numbers and keep their blood pressure, cholesterol and blood sugar at normal levels. They need to learn more about heart health and how they can manage their risks.

    The term “heart disease” refers to several types of cardiovasculaheart conditions. The most common type is coronary artery disease, which can cause heart attack. Other kinds of heart disease may involve the valves in the heart, or the heart may not pump well and cause heart failure. Some people are born with heart disease.

    Americans at Risk for Heart Disease

    Heart disease occurs when a substance called plaque builds up in your arteries. As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood to the heart. Plaque can also rupture (break open). When it does, a blood clot can form on the plaque, blocking the flow of blood.

    Smoking, eating an unhealthy diet, and not getting enough exercise all increase your risk for having heart disease. High blood pressure, high blood cholesterol, diabetes, and smoking are key risk factors for heart disease. About half of Americans (47%) have at least one of these three risk factors.

    Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

    • Diabetes
    • Overweight and obesity
    • Unhealthy diet
    • Physical inactivity
    • Excessive alcohol use

    Heart disease is the leading cause of death for people of most racial and ethnic groups in the United States, including African American, American Indian, Alaska Native, Hispanic, and white men.

    A healthy heart comes from lots of little lifestyle changes that become a habit. And, heart-healthy lifestyle changes can help lower your risk for complications. A heart-healthy lifestyle is all about listening to your heart and giving it what it needs to thrive (even if that means ignoring your stomach’s request for a second donut). A healthy heart is a reward that’s well worth some minor lifestyle changes.

    Your doctor also may prescribe medication to treat the disease. Talk with your doctor about the best ways to reduce your heart disease risk.

    Think fitness.

    Spending time in natural environments can benefit health and well-being.

    There’s plenty of science establishing the health benefits of exercise, particularly outdoors. A 2019 Scientific Reports study of nearly 20,000 Britons showed people who spent at least two hours per week in nature were far more likely to report good health and well-being than those who didn’t.

    Think healthy eating.

    The slogan…”healthy eating for a strong heart beating” is one to live by. You can lower your risk of heart disease by making several small changes at each meal and by choosing foods that are good for your heart. Eating a healthy diet of whole grains, high fiber and lean sources of protein, and exercising at least 30 minutes daily can help control or delay age-related health problems associated with aging, like high blood pressure, obesity, heart disease and diabetes.

    Most standard American diets are based on foods you shouldn’t eat. Instead, Americans should focus on foods that are good for your heart. They should eat more vegetables, fruits, and whole grains. The fiber in these foods helps lower “bad” LDL cholesterol. They should eat more beans, legumes (like lentils), seeds, and nuts. Additionally, Americans should:

    • Put healthier fats to work for you.
    • Favor unsaturated fats, such as canola, olive, and peanut oils.
    • Eat fish that are high in omega-3 fatty acids, including albacore tuna, salmon, and sardines. Omega-3s seem to lower triglycerides, fight plaque in your arteries, lower blood pressure, and reduce your risk of abnormal heart rhythms.
    • Eat lean protein.
    • Make beans, nuts, fish, and chicken your mainstays, and keep portions in check.
    • The American Heart Association suggests you eat at least two 3.5-ounce servings of fish a week.

    Think canine companionship.

    Dog ownership is associated with decreased cardiovascular risk and with lower risk of death over the long term.

    Many studies have linked dog ownership to health benefits, including more exercise, lower blood pressure, improved lipid profile, and reduced stress. A meta-analysis published in the American Heart Association journal Circulation in 2019 examined 10 studies over seven decades involving nearly 4 million people. It concluded dog owners had a 24% lower risk of death from any cause than their petless peers during the course of the studies.

    Be heart smart.

    Make smart choices and improve your heart health. It’s about individuals taking care of their own hearts every day. Everyone can benefit by following heart-healthy practices:

    1. Exercise regularly (at least 2.5 hours per week).
    2. Quit smoking.
    3. Lose weight.
    4. Know your BMI, blood pressure and A1C.
    5. Eat heart-friendly foods.
    6. Eat chocolate and drink wine (in moderation).
    7. Don’t overeat.
    8. Learn to manage stress.

    The fight for heart health awareness truly is just that: a fight. Heart disease is a formidable foe that’s responsible for almost 25 percent of all deaths in the U.S., more than any other cause of death.

    Our health-care system would not be so overwhelmed by COVID-19 right now if it was not already overwhelmed with preventable chronic illnesses. About 75 percent of the $2.2 trillion we spend on health care each year goes to treat chronic illness like heart disease, the Centers for Disease Control estimates. And, it is estimated that 40 to 70 percent of those illnesses could be prevented.

    In 2018 the United States shelled out $329 billion to treat heart disease and strokes, the American Heart Association calculated. About 80 percent of those cases — $263 billion worth — were caused by poor diet, lack of exercise, alcohol use and obesity.

    References:

    1. https://www.cdc.gov/heartdisease/facts.htm?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fdhdsp%2Fdata_statistics%2Ffact_sheets%2Ffs_heart_disease.htm
    2. https://www.cdc.gov/heartdisease/docs/ConsumerEd_HeartDisease.pdf
    3. https://www.heart.org/en/news/2020/06/10/instead-of-a-tie-think-about-healthy-gifts-and-gratitude-for-fathers-day
    4. https://www.ahajournals.org/doi/epub/10.1161/CIRCOUTCOMES.119.005554

    Healthy Habits of Diet and Exercise

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    Good Choices Today for a Healthier Retirement Tomorrow

    Lifestyle choices you make today can lead to a healthier future and retirement. Eating a healthy diet of whole grains, high fiber and lean sources of protein, and exercising at least 30 minutes daily can help control or delay age-related health problems associated with aging, like high blood pressure, obesity, heart disease and diabetes.

    It is important to develop habits of healthy eating and regular exercising; and, it is important also to set short- and long-term goals to achieve and maintain a healthy diet and exercise routine.

    Make these five tips a habit and priority every day:

    • Try to be physically active for at least 30 minutes on most or all days of the week.
    • Eat plenty of fruits and vegetables.
    • Choose foods that are low in added sugars, saturated fats, and sodium. Avoid or restrict foods that are fried, processed and consist of refined carbohydrates.
    • Pick whole grains and lean sources of protein and dairy products.
    • Practice all five types of exercise—aerobic, endurance, strength, balance, and flexibility.

    Physical Activity

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    Physical activity is associated with better immune function

    There is significant health benefits that can be derived from regular physical activity on our heart, muscles, and even brain function.

    Regular physical activity can help reduce feelings of stress, anxiety and depression. There is ample evidence that regular physical activity is also associated with a better immune function.

    Importantly, these benefits are achievable for everyone regardless of current health status, underlying conditions, gender or age. And, those who are least healthy (and, consequently, at greatest risk for severe COVID-19 responses) have the most to gain from maintaining an active lifestyle.

    Physical Activity Guidelines

    Physical Activity Guidelines for Americans suggest all physical activity is beneficial regardless of intensity.

    The Physical Activity Guidelines suggest Americans engage in 150 minutes of moderate intensity activity each week or 75 minutes of vigorous intensity each week.

    Individuals are encouraged to limit their sitting time as much as possible. But, it is important to listen to your body. If you feel pain or stiffness from too much sitting and inactivity, get up and move around. Even walking breaks of 2 minutes are associated with benefits (reduced pain, improved alertness).  Limiting prolonged sitting to less than 60 minutes would be a good rule of thumb.

    Certainly those who can safely engage in moderate to vigorous intensity activity should do so. But if light physical activity is all you are able to achieve, there are health benefits that come from this. Essentially, some physical activity is good; more physical activity is better.

    References:

    1. https://btn.com/2020/04/13/iowa-professor-espouses-the-benefits-of-exercise-btn-livebig/