wellness: exercise for health & longevity

Smart Labor

exercise for health & longevity

by Christine THOMPSON

Living longer and healthier is dependent on many factors that are out of our control, but there are a few of these factors that we do have control over and, with a little time and effort, can improve our chances of having quality of life as we age. The physical exercises that have been shown to correlate to longevity and improving our chances of healthy aging have mostly to do with balance and flexibility.

Here's how you can determine your "longevity score" with some simple tests. Practice these exercises daily to improve your score and your chances of living a long and healthy life.

1. The Sit and Rise Test Standing in bare feet, cross your legs, then sit down slowly without using your hands. Then, again without using your hands, stand back up. Scoring: You start with 10 points. You lose a point each time you use a hand or knee. You lose a ½ point if you wobble. 8 - 10 points means you are fit and fab and probably going to live a long, healthy life! 6 - 7.5 points means you have twice the chance of NOT living a long and healthy life, 3.5 - 5.5 points means you have three and a half times the risk of NOT living a long, healthy life A Brazilian study was conducted of over 2000 people between 50 and 80 years old. Participants' health was followed up for a number of years. It was found that their initial score on this test was a powerful predictor of later health and how long they lived.

2. The Balance Test The one-leg balancing test is proposed as a screening of the functional ability of the brain. A person should be able to maintain this balance for more than 20 seconds.

Kyoto University researchers performed this test on 1,300 participants, both men and women, aged around 67 years. They were then tested for brain health. More than 30% of the subjects who had trouble balancing themselves for this length of time were found to have blood vessel disorders that can lead to stroke.

3. The Chair Test Tests quadriceps strength, balance and endurance, all necessary for health and longevity. Set a timer for 1 minute and stand in front of a chair. Sit down and stand up as many times as you can before the timer goes off. Men with the lowest risk of early death did more than 39 of these movements in a minute, while those with the highest risk did just 22 in a minute; The best performing women did more than 36 in a minute while the worst did just 21 in a minute. 4

In addition to balance and flexibility exercises, there is a growing body of evidence that aerobic exercise is very important for brain health and antiaging.

A new study by researchers at the University of Wisconsin School of Medicine and Public Health has found that exercise can slow down or even stop the degenerative changes of Alzheimer's Disease, even among those with high risk factors. Specifically, they found the people who exercised at moderate intensity at least 150 minutes per week showed reduction or no trace of these degenerative changes in the brain.So get moving!

Christine Thompson is a Doctor of Chiropractic. She is the CEO & Founder of Whole Health Solutions Inc. 434 Bridgewater Street.whole-health.net

Life Coaching

Managing Yourself in time

By Marcia Grimsley

The world renowned Psychiatrist, Dr. Carl Jung wrote, "Time concerns are like a disease and can make us sick like one."

There is really no time management, only self-m management. Best selling author and Life Coach, Cheryl Richardson, counsels us to notice where our time goes by looking at how we prioritize our time. She advises to make a list of changes we want to see in the way we spend time. Finally, she instructs us to fearlessly create a plan to reach our new goals.

I like to begin new client coaching sessions by asking them, "What is holding you back from living the life you want? What are the beliefs and fears locking you into a lifestyle that feels limiting and controlling, instead of one that puts you in charge?" These questions can be a bit challenging for individuals who have never questioned themselves. However, once clients begin this process, they start to experience personal insights. Clients usually become very comfortable and understand how helpful this can be.

Next, I work with my clients to explore how to live a balanced life. A balanced life includes time for work or school, time for valued relationships, time for taking care of your health and wellbeing, time for community outreach, time for fun and adventure, and time for your spiritual practices.

So, are you willing to look at what is keeping you from living a balanced life? Living out of balance, such as working too many hours or depending upon one person to meet all your needs, is a recipe for disaster, both physically and emotionally. If you loose your job or this significant other, you will find that you may not have another support system to fall back on.

We can make some changes to improve our use of time and live a balanced life: 1. Begin by releasing rather than adding

Start by taking unwanted commitments and unwanted relationships off your plate. Be willing to say, no thank you!

Thoughtfully consider that always saying yes makes you a nice person, or brings you approval from others. This is not necessarily true! Make a list of 5 things you are willing to say "no" to right now. Do listen to your intuition and follow your heart when choosing time commitments. Be courageous!

2. Create an absolute

" yes " list…Cheryl Richardson reminds us to pick activities, relationships, and goals, we truly want in our life. Create a week- by-week and a month-by-month plan to achieve the results you desire. Carefully choose how you will spend your time. Guilt can be a major saboteur. Ask for support or help from family, friends, or a professional, if needed.

3. Get comfortable with sometimes doing nothing or resting You were born valuable, and that is your birth rite. Doing and achieving are worthwhile goals that can add to your life. However, you are more than anything you can achieve. Do not confuse financial abundance, education, or worldly success with self-worth.

Remember, if we do not pilot our own plane, something or someone else will. Be aware of your motivations, be honest with yourself, and watch your patterns. Take charge of your life. Create and live a high quality life!

"If this was the last day of your life, would you be spending it the way you are choosing to do so now?" ~ Oprah Winfrey

Marcia Grimsley, BA, MS, is a Professional Life Coach She offers Personal, Career & Business and Health & Welllbeing Coaching Contact her at 540-785-4104 or www.marciaslifecoaching.com