Fit@55 by Jim Lengell

FIT@ 55+ PROMOTIONAL ADVERTISING COPY

WHATCOM COUNTY’S GUIDE TO 55+ HEALTH & FITNESS

CHANGING THE WAY WE AGE

Taking care of your vehicle

STAYING CONNECTED Engaging with life

GLASS HALF FULL?

Accentuating the positive

TREADMILL FOR YOUR BRAIN Building mental muscle

NUTRITION AS YOU AGE

Getting more bang for your buck

2.4”

Presented by includes Banner (here), Inside Back Cover Ad, and Feature Story - $995

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FIT@ 55+

f we’re being honest, we have to admit that we don’t enthusiastically want to grow old. We do it because we have no choice, it’s a natural process that occurs, and eventually we realize we’re lucky to do so. Many others don’t make it to old age. That said, the phrase growing old gracefully is full of promise but truth is, it takes real effort. These are a few things you can do that might make the transition to the fourth quarter of life smoother. The end goal is live a life free of the restrictions illnesses can saddle you with. First, try to determine how much sleep your body needs a night and then make sure you get it. Lack of good regular sleep is a possible cause of premature aging. Just because you’re getting older doesn’t mean that you need less sleep. Our bodies function better when they’ve had a full nights rest. Studies have shown that it’s very hard to recover from a sleep deficit so keep to a pattern as much as possible. You may not need as much sleep as when you were 18, but you need more than you think. As we age, it’s important to keep up on regular eye exams. Our eyes age too and are more susceptible to diseases such as cataracts and macular degeneration. These conditions impair vision and make walking and driving more difficult, which can in turn impose danger to us, and others. Caught early, most eye-related issues are treatable. Don’t procrastinate with anything health related. Schedule regular check-ups. 1

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Here’s something simple. Have you ever in your life consumed the amount of water per day your body needs to function correctly? I’m betting no, and you’re not alone, but you can start now and it will still be of great benefit. Did you know studies are out there that show drinking a glass of water before you go to sleep drastically cuts the chances of having a heart attack in your sleep? You can look it up. Start drinking water. In fact, drink lots and lots of water. Watch your caloric intake in order to slow down your aging. Overeating and obesity are linked with more health problems than can be listed here. Talk with your doctor about how many calories you should be taking in at your age, weight and fitness level and then stick to it. There are some amazing studies being published now showing that less calories can even mean a longer life. Fasting one to two days a week can be a real benefit to your body. The three meals a day formula may be appropriate for a younger crowd, but past the age 50, may no longer be necessary. Don’t take our word for it - talk to your doctor.

perfect foods. They’re filled with important vitamins, minerals and fats that help our bodies stay in the best shape they can be. They’re a great snack food as they really help us fill up without having to eat a lot of them, but be aware nuts are high in calories. Growing old is not a given, but a privilege, and Fit@55+ wants you to live the longest, healthiest life you possibly can but it means that change is inevitable and to cope with aging means being able to manage change. The great thing is the changes you’ll need to make aren’t going to deprive you of anything. In fact, they will enhance your life. Maybe extend it too, and that’s not a bad end result.

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Are you nutty? You should be. Nuts are one of the world’s most FIT @ 55+ |

Changing the Way We Age

by Jan Denman

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iologically there is no such thing as retirement or aging. There is only growth or decay. Aging is inevitable but it’s biologically programmed to be a slow process. Most of what we call aging and most of what we dread about getting older is actually decay,” according to authors Chris Crowley and Hendry S. Lodge in the book “Younger Next Year.” One way to make sure you stay in “growth” mode, as opposed to decaying, is to include exercise such as cardiovascular training, strength training, flexibility, and balance training in your daily life. Instead of being on a self-induced gradual slide into the sunset, there are ways to slow down the aging process and actually become functionally and physically stronger and capable of much more than you thought possible each year. The good news? It takes just a little bit of your time each day. Cardiovascular exercise is important for revving up the circulation in your body. No circulation = Death. Slow circulation = moving closer in that direction. Your heart is a muscle just like the muscles in your arms and legs. If you neglect THIS muscle, however, the chances of disease and “decay” affecting the body become significantly higher as we age. There are many forms of cardiovascular exercise that can accomplish the task of increased circulation. For those that have been living a sedentary lifestyle, a daily 10 minute walk is a perfect place to start. The key word is 3

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“daily.” Teach your body that this is the new norm. Circulation. Once a 10 minute walk becomes easy, bump it up to 20 minutes and so on. If you hate exercise (and I know you are out there), think of this as your new job. It is your job to keep your body as functional as possible for as many years as you can. You can do it! It’s all about circulation. If you are currently active 3-5 days per week and want to keep moving in the “growth” direction, changing things up is vital. Exercising in the same manner day after day, week after week and month after month only yields results up to a point. The best workouts for overall fitness and health require you to vary your workouts. To be in optimal cardiovascular shape, this means that if you are a daily walker; change it up by adding in hills or increasing your speed for a minute or two, and then slowing back down. Repeat this several times during your workout. If you use machines such as ellipticals or treadmills, interval training is done by increasing your incline or speed for 30-90 seconds, then recover for the same or shorter

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Jan Denman, Managing Editor Jim Lengell, Sponsorships John Lund, Graphic Designer Published Quarterly (January, April, July, October) by Splash Publishing, LLC

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amount of time. By challenging your heart muscle through interval training or by just getting off the couch for the first time, your body will move more in the direction of growth than decay. Along with the heart muscle requiring exercise, every other muscle in your body can benefit from growth as well. Strength training helps us perform daily tasks easier and better—from standing to bending to lifting. It is also crucial in preventing osteoporosis and falls as we age. Strength training lowers your chance of injury by speeding up your proprioceptive reflexes, but also by strengthening your tendons, ligaments and joints. Weights, resistance bands, a circuit at the gym, and even your own body weight — whatever form of strength training you do, you’ll find a number of benefits. Body weight exercises are the easiest to do because you can perform them in the comfort of your own home. Great examples of simple exercises you can start with include: Squats, pushups (against a countertop or on the floor), step ups on stairs, and marching in place. With any kind of strength training routine, it is 5

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important to have your doctor’s approval (which I am SURE they will be thrilled about) along with some guidance from a certified personal trainer in the beginning. They will review your workout and health history and design a program based on your needs and goals. As we age, our muscles become shorter and lose their elasticity. When muscles aren’t flexible, movement becomes restricted and often leads to disuse causing weakness and tightness. This in turn causes a vicious cycle of more disuse, weakness, and tightness. Flexibility is an important component in your exercise program that will help offset the effects of normal decline in the flexibility of your joints, and help you remain active and independent. Stretching can also improve blood circulation, reduce symptoms of disease, improve your posture, ease your back pain, and give you an overall feeling of wellbeing. Regular stretching activates fluids in your joints, providing more cushion and thereby reducing the wear-and-tear caused by friction. Drinking more water is also believed to contribute to

increased mobility for tissues and joints that have become less supple. Stretching especially can benefit those suffering from arthritis, Parkinson’s, osteoporosis, and multiple sclerosis. It’s easy to think that you have no time for stretching until there is a problem. Don’t take your current flexibility for granted. Your longterm goal should be to maintain your range of motion so that you can continue to accomplish everyday tasks and exercise, pain free.

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Stretching Routine Pointers: 1.

Warm up before stretching. Go for a walk for at least 5-10 minutes.

Do not bounce during stretching.

Breathe normally throughout the stretch

Stretching should be gentle and within a pain free range of motion.

Stretching should always be peaceful, both physically and mentally. Quiet your mind, breathe deeply, and relax.

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Try these basic stretches for your whole body 3-5 times a week:

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Neck Stretch

Chest Stretch

Upper Back Stretch

Hamstring Stretch

10. Lower Back Stretch 11. Calf Stretch

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According to the Center for Disease Control (CDC), one in every three adults ages 65 and over falls, causing moderate to severe injuries, including hip fractures and head injuries. Have you ever stepped on icy or wet pavement and started to lose your balance? It’s a pretty scary feeling and it makes you think about how balance is a very important skill that is often taken for granted. Many factors contribute to decreased balance as we age. A large portion of this decline is simply due to our inactivity and “decay” of muscles. No matter what age you are, you can ALWAYS improve your balance with practice. Balance is an orchestra inside your body between the brain, nervous system, bones and muscles. All of these must be strong and in working order to have optimal balance. Muscle strength is usually the weakest link. It is also the easiest one to fix. Incorporate a strength

training routine and you will notice a marked improvement.

Things to Consider Before Starting: 1. Balancing exercises can be challenging. Make sure you have a stable chair/countertop on hand when you first start if it makes you feel more comfortable. This will allow you to focus more on form as you get used to the exercises. 2. Make sure you check with your doctor if you suspect a more serious balance problem involving vertigo, ear infections, Meniere’s disease, chronic dizziness or drug interactions. If you are taking medications, ask your doctor if there are any side effects that may cause light-headedness or decreased balance. 3. Wear smooth bottom shoes to decrease chance of catching them on the floor or carpet.

Balance Exercises: Stagger Stance: Stand tall and take one step forward with your left foot. Keep body weight distributed between both feet. Hold for 15 seconds then look to the right for 15 seconds. Step back together then switch legs. Perform five on each side. Single Leg Side Lift: Stand on left foot and raise your right foot straight out to side and back down (without touching your foot back down). Do 10 times then repeat on the other side. Now do another set but look and hold your gaze to the opposite side that your leg is

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4. Keep your eyes open. 5. Use good posture by keeping your weight over your ankles.

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lifting during the 10 repetitions. Repeat on other side. Try to keep no/light hold on a chair or wall if needed to keep balance. Marching in Place: Stand tall and raise one knee up as high as comfortable. Lower and raise the other knee in a marching motion. Perform 20 repetitions. To take it up a notch, hold the knees at the top for 5-10 seconds, then lower. Walking and Looking: Start at one end of a hallway or large room. Begin walking and slowly look from right to left and back. To take it up a notch, do the same exercise but hold a piece of paper out in front of you and try to read it as you turn you head back and forth tracking it. If you get dizzy, stop the exercise. Heel to Toe: Stand tall, eyes up and begin to walk heel to toe across the room slowly. To take it up a notch, do the same but walk backwards. Have a wall nearby in

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case you need it for balance. By including balance exercises in your fitness routine, you will significantly lessen the chance of stumbling or falling. No matter what age you start…55 to 105, the more you practice, the better it will become! By performing these exercises three to five days per week, you will be more active and independent handling unexpected situations and obstacles with less chance of stumbling or falling. Aging is inevitable but there are many ways to slow down the decay and focus more on the growth. Go for a walk; perform some squats and pushups; stretch your back and hamstring; and do some side leg lifts while standing in your kitchen. Every little bit adds up. By incorporating cardiovascular exercise, strength training, flexibility and balance training, you will become stronger, faster, more limber and much younger next year.

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Staying Connected

conversation, a coffee date, or a good laugh with friends. As you get older and retire or move to a new community, there are less chances of having the daily engagement and social interactions you experienced in a work environment. Having connections with other people has shown to have many benefits, such as potentially warding off dementia and depression and maintaining your physical activity. People that stay busy with a lot of social interaction stay the happiest and healthiest. As you age, however, the social circle you have built over a lifetime may change and often diminish. Siblings and spouses may pass away leaving loved ones alone for many years. There may be other challenges to overcome to create new social interactions such as lack of transportation or inability to drive, mobility issues, and poor health. The internet can be a great tool to combat social isolation by providing a means to stay in touch with family and friends or participate in online chat groups and forums. A study reported that spending time online may reduce depression by as much as 20 percent for senior citizens. According to study co-author Dr. Sherry G. Ford, “Maintaining relationships with friends and family at a time in life when mobility becomes increasingly limited is challenging for the elderly. Increased Internet access and use by senior citizens enables them to connect with sources of social support when face-to-face interaction becomes more difficult.” (1)

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There are many other ways for seniors to stay socially engaged: Volunteer in your community: Determine where your interests lie. Do you like working with kids, animals, other seniors, nature, libraries, hospitals or in your church? Make connections in those areas and offer your expertise and time once or twice a week. Join a gym: Many athletic clubs offer classes specifically designed for seniors and some offer a program called “Silver Sneakers” which can help offset the cost of the gym membership through your insurance. Try taking a class: Learn a new language or a new style of cooking. Learn how to use a computer or experiment with a new hobby. Find what fascinates you and go for it! Meeting time with your friends: Whether it is for lunch, coffee or to go for a walk, set a time each week (or day) to meet up with

your friends to connect. Join a club: Become part of a club that focuses on activities you enjoy such as playing cards or a book club. Find ways to stay young at heart, stimulated and out of the house to socially connect with family and friends. People who continue to maintain close friendships and find other ways to interact socially live longer than those who become isolated. Relationships and social interactions can help you live a longer and more fulfilling life. 1.

Blue Cross/Blue Shield of Illinois. Life Times, July 2013.

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Glass Half Full?

hat is the question. Is the glass half full or is the glass half empty? This analogy has been used over and over to describe if you are a person with a positive or negative mental outlook on life. Thousands of articles in news, medical, and health journals state that having a positive mental outlook has numerous benefits associated with longevity, health, and aging. Optimistic people live longer and their body can handle stressful situations better. On the other hand, pessimism is linked to elevated stress and having negative effects on your health. As one ages, there are increasing stressful situations around pain, loss and less independence. According to Ken Budd, executive editor, AARP The Magazine, “It’s believing in good times during bad times. It’s feeling grateful for what you have instead of lamenting what you lack. It’s believing not simply that the positive outweighs the negative in life, but that we can create positive feelings and actions; that we have the power to make ourselves happy and content. From an aging standpoint, it can also mean accepting limitations without surrendering to them.” (1) People who maintain a positive outlook also make healthier lifestyle choices such as engaging in physical activity on a regular basis and choosing a healthier diet to eat. This choice affects their quality of life and brings a cycle of positive living. When you feel better and have a good mental outlook, you tend to be more active and eat healthier. The opposite cycle is quite true as well. If you think life is not kind to you, you may stay indoors more and have less social outlets. The key is making a conscious choice to keep your mind on the positive path and choose the “good” cycle of living. 13 | FIT @ 55+

There are ways to help cope with feelings when negative situations arise. Ask yourself questions to find the positive in the situation: •

What is one good thing that can come from this?

•

Is there an opportunity in this situation to learn from?

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What is the worst thing that can happen and if it does, can I handle it?

You may not be able to answer these questions right away. You may need time to process the thoughts and emotions that come up, then make a conscious choice to try and find the positive in it. Slow Down: When your body slows down, your mind will slow down too and process thoughts more practically and constructively. It becomes much easier to think things through with a positive outlook instead of immediately reacting to the negative. Slow your breathing, slow your eating and slow your activities until you can clear your mind and refocus your energy and outlook. Give out the energy you want to receive: As they say, what goes around comes around. Make sure you are giving out a positive vibe so you can receive the benefits back. Spend time each day being kind to

those around you. That can be as easy and just listening to a friend going through a tough time or providing a ride or meal to someone that may need it. There are many places that need volunteers in the community and that is also an excellent way to immediately feel the positive impact you can have on others. When you treat others with positivity, you will receive it back and often times you begin to treat yourself with that same positivity. Our minds are deeply connected to our bodies and our thoughts. Positive attitudes and emotions affect physical functioning and overall health by lowering your stress level and boosting your immune system. If you can find the good in every situation and make the best of it, the chance of living a longer and healthier life is greater. Make that conscious choice each day. 1.

Myseniorportal.com, Senior Health Issues

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Treadmill for your Brain

n 2015, an estimated 5.3 million Americans of all ages had Alzheimer’s disease. Although there is no cure for Alzheimer’s or dementia, there are things you can do to increase the fitness of your brain and potentially delay the onset of the disease. A cognitive reserve or resilience of the mind can help make the difference among individuals to their susceptibility to brain changes. “What’s going on in the brain may be similar between one person and another, but someone who has more cognitive reserve is able to hold onto more of the memory and their ability to function cognitively,” said Bottom Line Health Insider, Bob Barnett. To build this cognitive reserve, exercise your brain the way you exercise your body with daily challenges. In order to give your brain a full workout, you need to engage both hemispheres in the cerebrum and cerebellum. By only doing video games/phone apps in a 2D world, it is like only exercising your upper body and completely ignoring your lower body. The way to work all areas of your brain is by practicing, exploring, and learning new things in the three-dimensions of the real world—not while being sedentary in front of a flat screen or Sudoku/crossword puzzles. There are still benefits to these types of brain boosters, but your should also incorporate activities to challenge the whole brain.

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puter class or learning how to dance.

Yes.” When you are reading the notes, counting out the rhythm and trying to keep a steady beat, the whole brain is engaged.

Challenge yourself with new experiences: •

Read non-fiction books. By becoming immersed in another character, and by putting yourself in their shoes, it is similar to visualization in athletes. It increases connectivity in the brain through imagination.

•

Learn a new language and practice speaking it with others. The key to this is speaking with others in this new language. Just learning it to be “book smart” is not enough. Use all aspects of your brain by making the connection between reading, writing, and speaking the language.

•

Learn a new instrument. Norman Weinberger, a neuroscientist at University of California Irvine who has done pioneering research on the auditory system and the brain, says that while it’s harder for the mature brain to learn an instrument, it’s not impossible. “A lot of people believe the brain isn’t very plastic after puberty. In fact, the brain maintains its ability to change,” Weinberger says. “Is it as easy to learn something when you’re 65 as it is at 5? No. But can it be done?

With retirement approaching, or if you are in the middle of enjoying it now, don’t let your mind retire as well. Stay engaged with learning and try stimulating new activities outside of your comfort zone in order to grow your cognitive reserve. While nothing is certain to slow down dementia, include some these activities in your daily life and you will keep your mind sharp and challenged. 1. 2. 3. 4.

King 5 News – Jean Enerson reporting. 2/23/16 Christopher Bergland, Psychology Today, 3/34/12 Norman Weinberger, a neuroscientist at University of California Irvine.

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Nutrition as You Age

o your nutritional needs change when you hit your 50’s, 60’s and beyond? Typically the answer is yes. Aging adults tend to eat fewer calories, due to decreased appetite and activity levels. This decrease in caloric intake coupled with the decrease in the body’s inability to absorb these nutrients can lead to insufficient levels of vitamins and minerals in the body. These deficiencies have been linked to chronic diseases such as: heart disease, cancer, and osteoporosis. Making small changes in your overall diet will help you maintain a healthy weight while giving you energy and all the nutrients your body needs to stay active. Choose nutrient dense foods. When your caloric intake decreases, you need “more bang for your buck” as far as foods go. Nutrient-dense foods are foods that are packed nutrients but have relatively few calories. Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Examples of nutrient dense foods include: eggs, salmon, blueberries, kale, spinach, almonds, sweet potatoes and lentils. Vitamin D, and calcium are nutrients that your body may have a hard time absorbing as you age. Aging skin is less able to convert sunlight to vitamin D and in turn, that affects the body’s ability to absorb calcium. Both vitamin D and calcium are essential to prevent bone loss. In addition to dairy providing calcium in your diet, choose spinach, kale, soybeans and fortified cereals

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and juices. Foods high in vitamin D include egg yolks, salmon, and cheese. Many of these foods listed above are also considered nutrient dense. Protein in your diet is essential to maintain muscle mass and strength. Without protein, you begin to lose the ability to move and do functional, daily activities. In addition, loss of muscle can affect balance and increase the odds of falling and breaking bones. The Food and Nutrition Board of the Institute of Medicine recommends that men over age 50 get at least 56 grams of protein daily. For women in this age bracket, 46 grams a day is the minimum. This number will vary between each person depending on age, weight and fitness level. Talk to your doctor to make sure you are eating enough protein. One large egg contains 6 g of protein. Turkey, fish, and chicken contain about 30 grams of protein per 3.5 ounces. Protein should be included with every meal. Fiber is your friend. Include a variety of high fiber foods in your diet every day such as fruits, raw vegetables and whole grains. These foods provide the vitamins, minerals, and nutrients that are needed for healthy aging to prevent constipation, maintain your weight, and reduce the risk of heart problems. High fiber foods include: beans and lentils, broccoli, apples and pears, bran flakes and avocado.

Drink up! Staying hydrated is important for seniors because the sensation of thirst decreases with age as does the ability of the kidney’s to concentrate urine. Dehydration can cause muscle weakness, dizziness, fatigue and headaches. Make a schedule or reminder to develop a habit of drinking water throughout the day. Your body changes with age and it is important to address these changes by modifying your diet to include more nutrient dense foods, more fiber, protein and increasing your water intake. It’s ok to start slowly and make small steps to achieving the right balance for you. Your goal should be a healthy diet so you can live a long and healthy life.

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Wellness is contagious. A community isn’t a thing, it’s people. Living with and for each other. So at PeaceHealth, we do our best to keep communities healthy, one mom, dad, child, brother, sister, or friend at a time. That means providing the highest level of care and expertise in places close to home. Learn more at peacehealth.org.