Physical & Mental Benefits of Exercising for Seniors

Adding life to years is much more fun than just adding years to life. Isn’t that true? Well, many seniors have to invest more time, efforts and a tiny amount money to stay fit, maintain a healthy weight & manage chronic pain and other diseases. In fact, by staying active our metabolism gets revamped allowing the body to reap many benefits at the physical and mental level.

Physical health benefits of regular exercising:

  1. Boosting the immunity system disease & some types of cancer.
  1. Improving the digestive, respiratory,  cardiac & circulatory systems.
  1. Maintaining a healthy weight, bone density & muscle mass necessary to burn extra calories.
  1. Enhancing flexibility, mobility, coordination & balance necessary to prevent risk of falls, osteoporosis & joints chronic conditions.

Mental health benefits of exercising regularly:

  1. Lowering risk of Alzheimer’s disease.
  2. Improving quality & ease of falling asleep faster & without pills.
  3. Slowing down memory loss & cognitive decline.
  4. Improving brain functions.
  5. Neutralizing oxidative effects of stress, social, financial, work & family obligations on our body, peace of mind, health & well-being.

When it comes to aging while staying healthy, it is a life duty not just an option.

Take for example cheese and wine, the longer they age-as a process of fermentation- the higher their prove tag is in the market.

Let’s all add more life to our years and not just an extra digit to our age each year.

Every hour we work out, we automatically add more days to our life. The sky is the limit for active seniors.

Let’s stay active.

Blog by FitPlan Trainer & PTA Aide Khalil Rizki

Exercise Your Mind: The Link Between Physical Activity and Brain Health

This Blog will provide valuable information and tips on how to maintain a healthy brain through exercise. June being Alzheimer’s & Brain Awareness Month is a perfect opportunity to shed some light on the importance of brain health. One key aspect of maintaining a healthy brain is regular exercise. Research has shown that physical activity not only benefits our bodies but also has a positive effect on cognitive function and brain health. Incorporating regular physical activity into our routines has been shown to improve cognitive function, reduce the risk of cognitive decline, manage risk factors, improve mood and even potentially lower the risk of developing Alzheimer’s disease. 

 

The Benefits of Exercise on Brain Health: 

  1. Improved Cognitive Function: Regular exercise has been linked to improved memory, attention, and overall cognitive function. Physical activity stimulates the release of chemicals in the brain that support the growth of new brain cells and connections. One of the key chemicals involved in this process is called brain-derived neurotrophic factor (BDNF). BDNF plays a crucial role in promoting the growth, survival, and differentiation of neurons in the brain. 
  2. Reduced Risk of Cognitive Decline: Studies have shown that individuals who engage in regular physical activity have a lower risk of developing cognitive decline as they age. Exercise can help protect against conditions like dementia and Alzheimer’s disease. Regular physical activity increases blood flow to the brain, delivering oxygen and nutrients that are essential for brain function. This helps in maintaining the health of brain cells and supporting cognitive abilities. Regular exercise also helps to reduce inflammation. Chronic inflammation in the brain is associated with cognitive decline and neurodegenerative diseases like Alzheimer’s. Exercise has anti-inflammatory effects, reducing inflammation in the brain and protecting against damage to brain cells.
  3. Enhanced Mood and Mental Well-being: Exercise is not only beneficial for the brain but also for mental health. Physical activity releases endorphins, serotonin, and dopamine, which are neurotransmitters that improve mood and sleep, reduce stress and anxiety, and enhance mental well-being and focus. Maintaining a positive mood and managing stress levels can have a protective effect on brain health.
  4. Manages Risk Factors: Regular physical activity helps in managing various risk factors for cognitive decline and dementia, such as high blood pressure, diabetes, obesity, and cardiovascular disease. By improving overall health and reducing these risk factors, exercise can lower the likelihood of developing cognitive impairments.

Tips for Incorporating Exercise into Your Routine: 

  1. Find an Activity You Enjoy: Whether it is walking, cycling, dancing, or yoga, choose an exercise that you enjoy to make it easier to stick to a routine. 

 

  1. Set Realistic Goals: Aim for at least 150 minutes of moderate-intensity exercise per week to reap the full benefits for your brain and overall health. Start with small, achievable goals and gradually increase the intensity and duration of your workouts.

 

  1. Stay Consistent: If you are having trouble staying on track to achieve your goals or lack the motivation it takes to get started and keep it consistent on your own, you may want to consider working with a Trainer. Working with a trainer can provide valuable motivation and accountability, helping you stay consistent with your workouts and reach your fitness goals more effectively. 

 

By incorporating regular exercise into our lifestyle, we can support brain health, reduce the risk of cognitive decline, and potentially lower the chances of developing conditions like dementia and Alzheimer’s disease as we age. It is important to engage in a combination of aerobic exercise, strength training, and flexibility exercises to reap the full benefits for brain health. 

Blog by Ally Wilson–

Ally, the author, has been a certified Fitness Instructor since 1994. She has taught a wide variety of formats including Step, Floor Aerobics, Aqua, Cycle, Muscle Conditioning, Kickboxing, Pilates, Zumba ® Fitness, Yoga, Tai Chi and Burdenko. Ally was a licensed Zumba® Fitness Instructor from 2006 – 2014. During this time, she auditioned and was selected by Zumba® to be one of the original groups of Zumba® Jammers teaching her own original Latin and International dance fitness choreography to other licensed Zumba® Instructors from all over New England. Ally’s hobbies include spending time with her family and friends, riding her horse Lola and any outdoor activities that she can get into.

Mind Body Connection: How Mood Affects The Body


Neurotransmitters control virtually all of
the body’s functions, from feeling happy to
regulating hormones to dealing with stress. Our thoughts influence our bodies directly because the body interprets
the messages coming from the brain to prepare us for whatever is expected.
These neurochemical changes prepare the body to deal with perceived danger in a
number of ways, such as raising blood pressure and heart rate to allow faster
speed and response time putting our bodies into a fight or flight
state. When positive thoughts are generated, when you are feeling happy or
optimistic, cortisol decreases and the brain produces serotonin, creating a feeling of well-being. When serotonin
levels are normal, one feels happy, calmer, less anxious, more focused and more
emotionally stable. Dopamine is also a neurotransmitter that helps control the
brain’s reward system and pleasure center.

 

The power of
a healthy attitude cannot be underestimated in the body-mind connection.
Chronic elevations in psychological stress suppress the immune system, and
suppression of the immune system raises the risk of viral infection and other
diseases. Resilient people actually resist illnesses, cope with adversity, and
recover quicker because they are able to maintain a positive attitude and
manage their stress effectively. By managing our attitudes and stress
levels, we actually control neurochemical transmissions in the body. This does
not mean that resilient people ignore that things are difficult, failures, loss
etc. It means they accept the difficulties and become curious about the lessons
they teach. They resist the urge to judge ones’ self or others too harshly.
They learn to focus and appreciate what they do have not what they have lost.
They learn to be in the present while looking forward to the future. Building
resilience helps to maintain a positive attitude and healthy immune system.

Take care of yourself

To have good emotional health, it’s important to take care of your
body by having a regular routine for eating healthy meals, getting enough
sleep, and exercising to relieve pent-up tension. Avoid overeating and do not
look to unhealthy choices and behaviors. Try to create and maintain a healthy
balance in your life. Poor emotional health can weaken your
body’s immune system. This makes you more likely to get colds and
other infections during emotionally difficult times.
Create
a Positive Mind
Relaxation methods, such as meditation, listening to music,
listening to guided imagery tracks, Yoga and Tai Chi are useful ways to bring
your emotions into balance. Meditation is a form of guided thought. It can take
many forms. For example, you may do it by exercising, stretching, or breathing
slowly and deeply.
Some other helpful ways to help create a positive response in the
body is watching a comedy, playing a game, cooking or baking, light a candle,
set a measurable attainable goal, search for positive quotes, create a list of
your positive qualities, read a good book, connect with loved ones, etc.  Our bodies have a direct response to how we perceive
our world. Surround yourself with positive thoughts. “When we change the way we
look at things, the things we look at change” ~ Wayne Dyer
Blog
post by Ally Wilson.

Maintaining Healthy Routines in Quarantine


In these unusual times it can be
difficult to maintain our regular healthy routines.  Our daily lives have been disrupted and now
home is also the gym and work and our favorite coffee shop. We are accustomed
to our homes being places of rest and rejuvenation and they now must also be
places of productivity. If you find that you are struggling to achieve your
mental and physical goals during this time, here are some tips to help you
schedule your day and create new routines to benefit your health.

Sleeping


Try to go to sleep and wake up at the
times you normally would. It may seem easy to go to bed a little later, but a
couple of hours difference can throw off your schedule significantly. Not
getting enough sleep or sleeping too late into the day can throw off your
body’s circadian rhythm. If you end up not getting enough sleep, a short nap
can help you feel more rested and energized. However, napping for too long or
too often can detract from your nighttime sleep. Shoot for around 20 minutes.
If you don’t normally sleep enough and find yourself relying on caffeine to get
through the day, this could be a great opportunity to adopt a healthier sleep
schedule. The average adult needs 7-8 hours of sleep to function well and
promote health, especially during times of stress. Be mindful of your body’s
needs and sleep your way to better health.

Eating


With increased time at home, bad eating
habits can arise. It is easy to snack throughout the day when there is full
access to food in the next room. Eating full meals at planned times can help
you establish boundaries that will prevent excessive snacking, and ensure you
are staying well nourished. It is also a great opportunity to try new recipes
that may have taken too long to prepare under normal circumstances. Spending
more time at home does not mean we have to stop trying new things and being
creative. Along with eating, it is important to continue to hydrate as you
normally would. Keeping a water bottle by your side is a good reminder to drink
throughout the day.

Scheduling
Activities


Scheduling out specific activities day
to day can be helpful while spending so much time in your home. Make a list of
tasks and goals you would like to accomplish throughout the week to help
prevent boredom and the feeling that you’ve wasted time. A list is a great tool
to remind you of your goals when you don’t know what to do next. It can also
help steer you away from excessive screen time. Each day pick a few things from
your list to get done and alternate productive tasks with enjoyable activities
or hobbies. To switch up your daily schedule or to take a break from indoor
tasks, track the weather and make plans for outdoor activities on the most
appropriate days. The increased time at home is a perfect opportunity to
continue or try new hobbies. Exercise, reading, crafting, and cooking are just
a few examples of activities that can be taken up in the home.
The important thing during this time is
to maintain your mental and physical health. Do not overwhelm yourself with
unrealistic tasks or expectations but try to keep your mind and body engaged
each day.
Stay safe and healthy so you can hop
right back into your normal routine when quarantine is over!
Blog
post by David Reme.

Mind-Body Connection and Healthy Aging


You may know
diet and exercise are important parts of maintaining or improving overall
physical health but what role can mental health playing in aging into your best
selves? According to the World Health Organization and the CDC health is
defined as “a state of complete physical, mental, and social well-being and not
merely the absence of disease or infirmity” (1). 

If you’re already getting
enough daily exercise and making healthy nutrition choices then you are well on
your way but what can you do to better your mental and social well being?
Exercise Doing Double Duty
As mental
health has become a growing concern within our society, researchers have
explored the connection between physical activity and the effects exercise can
have on these no physical factors. One recent study found that participation in
a regular exercise program provided older adults with significant improvements
in adaptive emotion regulation and overall emotional well-being (2). They
attributed these results to the physiological impact of moderate intensity
exercise as well as the social network training programs can create and
provide.

A
few strategies to implement:
  • Make physical activity a regular
    part of your daily routine
  • Find an exercise program that you
    ENJOY doing whether its classes, group training, or independent exercise

Build a Community and Support Networks
Having a
social support network can be an integral part of feeling your best and
decreasing stress. Studies have shown that adults who indicated higher levels
of support were more likely to have better self-rated health. Building and
adapting your social network throughout stages of life is important. More or
less you are never too old to make new friends and new connections.

Here
are some great ways to meet people or build on connections you already have:
  • Participate in group based programs 
    • Classes or training programs at a
      gym 
    • Continuing education classes 
    • Sports or game leagues
  • Reach out to family members or
    friends you haven’t spoken to recently
  • Get involved within  your faith based community
  • Join groups based on common
    passions or interests

Sources:
1)      https://www.cdc.gov/aging/pdf/mental_health.pdf
Blog post by Rebekah Raber.