The Fountain of Youth

Some senior citizens in Tampa, Florida are saying they have found the secret to youth. A certified water fitness instructor has developed a gentle water exercise suitable for our elderly population. Sixty-three year old Marge Jackson said, "If you want to feel better, do this, it helps you feel better for the rest of the day."

The water class helps improve endurance. Class is three times a week and runs for an hour each time. The workout involves aerobic moves, light weights and elastic bands. The founder of the program has a passion for improving lives of the elderly, "The goal of her workout, which she  started teaching in September, is to dispel the myth that older people should  sit back and rest, she said. Too often, that means doing nothing and allowing  the body to waste away." 


The program is also effective in helping to build strenth and flexibility among senior adults who have physical ailments. Water excercises are good for the body because they do not hurt muscles, ligaments, bones or joints. The water actually helps heal injured joints by stimulating blood circulation. During an hour of water aerboics one will approximately burn 400 calories. 


TIP: Make sure you choose your favorite music to do water aerobics too! Stay fit!


References

Reddick, Tracie. "Seniors Take to the Water for Fitness and Endurance." Seniors Take to the Water for Fitness and Enduranc [Tampa Bay]: 10B. Print.

NASM Basic Workout Outline for Seniors

As the functional independence and importance of exercise increase in the elderly population, it is important we provide meaningful physical training for older adults. Here is a set of basic guidelines for seniors, provided by the National Academy of Sports Medicine

First there are important considerations to pay attention to before one engages in physically activity. It is important to note that as we age our maximum oxygen intake and exercise heart rate will decrease with age so the initial workloads should be low, a good starting point is 3-5 days a week for about 30 minutes each. As we age our body fat percentage will increase and bone and lean muscle mass will decrease, therefore moderate resistance work is recommended. A good place to start is 1-3 sets of 8 repetitions. As we get older our balance, gait and neuromuscular coordination may become impaired and exercise routines should be chosen that safeguard against falls. Cardio options should be stationary cycling, treadmill or aquatic exercise. Weight lifting should be done from a seated position as well.

Because there is a higher diagnosis of heart disease among the elderly, a pulse assessment should be conducted before exercise is performed. If a pulse irregularity is shown then a careful analysis of medication use and possible exercise effects should be assessed by a physician.

Here is a recommended workout routine that should be performed 3 times per week:

• Stationary bike, aquatic exercise or treadmill with hand support for 20-30 minutes
• 1-2 sets of 8-20 repetitions of resistance training, light weight  
• Static stretching

Progression of all exercises should be slow and always make sure to breath normal during training.

Stay fit!

Prevention

This weeks entry will pertain to our older population who are at risk of injuries due from falling. As people grow older their muscles and stability weaken, thus increasing opportunities from fall-related injuries. It is important that our elderly take proper precaution in avoiding such injuries.

It has been found that moderate intensity exercise in a community based program is effective in preventing falls in older people. In a study it was found that subjects who completed a median frequency of 23 workout sessions per year showed significant improvements in their stabilization. Those that exercised had 40% less falls. Those that partake in a weekly exercise program can improve balance and reduce the rate of falling.

The American Heart Association recommends that older people and people with disabilities engage daily in moderate intensity exercise. Such workouts include long periods of walking or swimming. They say that " Older adults and people with disabilities can gain significant health benefits with a moderate mount of physical activity, preferably daily."

Stay fit!

References
Barnett, A. "Community-based Group Exercise Improves Balance and Reduces Falls in At-risk Older People: a Randomised Controlled Trial." Age and Ageing 32.4 (2003): 407-14. Print.

Walking, its easy as 1,2,3!

Walking as a daily exercise is proven to reduce risk of heart attack in elderly men. A Hawaiian study showed that if men walk more than a mile and a half per day than their risks will be significantly reduced. The findings emphasize that regular exercise is valuable to the well being of the elderly. Research concludes that "important benefits could be derived by encouraging the elderly to walk." In the American Journal of Public Health it was said that, "Walking appears to be an acceptable, accessible exercise activity, especially among population subgroups with a low prevalence of leisure-time physical activity."


Walking is a simplistic exercise that anyone can do and access. Besides cardiovascular benefits, it is also effective in shedding the pounds. Studies written about in health magazine, Prevention, have shown that walking sheds belly fat, walking just 2 1/2 hours per week could shrink your belly size by 1 inch in 4 weeks. Walking works well because it burns visceral fat, which is deep belly fat. Walking 20 minutes a day is the recommended dosage, according to Prevention. 


So next time you have option of walking don't skip out! Stay fit!


References
The Healthy Life. "Elderly Can Benefit from Long Walks." The Vancouver Sun [British Columbia] 23 Aug. 1999. Web.

Cobblestone-Mat Walking Shows Benefits for Elderly

A study done by Obesity, Fitness & Wellness Week, revealed that Cobblestone-mat walking provides significant improvements in mental and physical well-being amongst the elderly. The benefits include reductions in blood pressure and pain levels.

Cobblestone-mat walking is an activity that involves people walking barefoot on a fixed mat that has a smooth, yet undulated cobblestone-like surface. The exercise is rooted in Chinese holistic medicine and based upon the principles of reflexology. It is thought that the uneven surfaces of the cobblestones stimulate and regulate "acupoints" located on the soles of the feet.

In another study published in the Journal of Aging and Physical Activity, elderly participants who used cobblestone-mat walking experienced considerable improvements in their ability to perform daily activities, increased psychological well being, and significantly reduced daytime sleepiness and pain. Participants also reported improvement in perceptions of control over falls and had reductions in resting diastolic blood pressure.

Doctors love this exercise method, Dr. Fisher, the lead scientist on the study said, "Mat walking is simple, convenient, readily accessible, and a novel experience for all participants."

Stay fit!

References
Geriatrics; Cobblestone mat walking shows health benefits for elderly. (2004, January). Obesity, Fitness & Wellness Week,23.  Retrieved March 9, 2011, from Health Module. (Document ID: 527500441). 

Fitness Effects on the Cognitive Function of Older Adults

The relationship between physical and aerobic fitness and cognition dates back to several decades.  There is a clear positive link found between the two. In a study granted by the National Institute of Aging, it was hypothesized that enhancement in aerobic fitness would improve cognition. The study focused on an older group of adults, ranging in ages 55 - 80 years old. With the growing number of people in this age range population, it is important we give attention to the cognition of the adult life span.

Findings proved that all levels and forms of fitness showed an improvement on cognition. The combination of strength and aerobic training showed the most improvement, while those only in aerobic training showed to be the next most effective. In every measure of cognitive functioning - from verbal ability and logical performance to geometric perception and mechanical skills - average cognition increases according to aerobic fitness.

Despite differing methodological procedures, it is sure that fitness training increases cognitive performance, regardless of the type of cognitive task, the training method, or the participants' characteristics. All populations can benefit cognitively from physical exercise.

Stay fit!

References
Colcombe, S., & Kramer, A.F. (2003). Fitness effects on the cognitive function of older adults: a meta-analytic study. Psychological Science, 14(2), 125-130.

The Benefits of Chocolate Milk

There is hype about a new post workout recovery drink. Scientist have delved into discovering the benefits of chocolate milk verses sports drinks like Gatorade. What has typically been seen as a "children's drink" has flourished into a nutritional recovery drink. Athletes, such as Michael Phelps have been spotted guzzling the milk.

Why is a post workout drink important? When we workout out we put little tears in our muscle fibers and connective tissues. In the time following our workout, our muscles will attempt to rebuild themselves in order to be stronger in the future. In order for them to rebuild themselves, they need to be given the proper post workout nutrition (Stager). The post workout meal is probably one of the most important meals of the days for our actively fit population.

So how do we pick our post workout drink? There are a whole slew of options -- Gatorade, POWERade, Muscle Milk etc. Well, according to Physiologist Joel Stager, director of the Human Performance laboratory at Indiana University, there is a new workout recovery drink to add to the list: chocolate milk. His latest study, published in January's 2011 International Journal of Sport Nutrition and Exercise Metabolism, names this kids' favorite an optimal post-exercise recovery aid. Chocolate milk has double the carbohydrates and protein compared to water and milk, and most sports drinks, which is perfect for rebuilding muscles. Chocolate milk makes itself an ideal candidate for a post workout drink, the amount of carbs and protein contained in chocolate milk are beneficial for rebuilding our muscles; carbs are needed to replace drained fuel sources and the protein helps begin the rebuilding process.


ANOTHER BENEFIT: Chocolate milk is a rich source of calcium. Because osteoporosis is a prevalent disease among older women in todays population, adequate amounts of calcium need to be consumed in order to enhance bone density. A woman over the age of 50 needs about 1,500 mg of calcium per day.

Drink well and stay fit!

References
Stager, J. (2011). Chocolate milk as a post-exercise recovery aid. International Journal of Sport Nutrition and Exercise Metabolism

Step it Up!

So obviously, in most cases, a woman or a man over the age of 40 is not capable of doing the same workout routine as a 20 year old. So, if you're older, you may ask yourself, what kind of workout can I do that my body can handle? Well, I have an answer for you, Step-Up Class!

Step-up aerobic class is a fitness activity that uses "steps" or platforms to enhance a cardiovascular exercise. It is a challenging routine that involves stepping up and down on platforms in order to achieve a sound workout. A variety of exercises are performed in order to raise the heart rate. While stepping in rhythmic beats to the music, the heart, lungs, and cardiovascular system are conditioned and begin to work more efficiently. The higher your "step" (usually 4 in. to 10 in. high), the higher your calorie loss. Step-up classes can be found in gyms everywhere, places such as 24 Hour Fitness,  Bally Total Fitness and Gold's Gym all offer step-up classes. If you are not comfortable with going into the gym, then you are in luck! You can enjoy the benefits of step-up in your own living room, many step-up aerobic instructional DVD's may be rented or bought! This is a great option for those of us who do not have the time or money to get down to the gym, so there is no excuse!

So why should you incorporate a step-up class into your work out routine? Because it has been proven to improve functionality, health and the quality of life in elderly people (Machado et. al). It is a safe and healthy activity for the elderly and the mechanical stress creates a positive osteogenic stimulus. The elderly's participation in step-up class can positively effect aging, health, and independent lifestyle.

What are you waiting for? Here is a beginner workout video. Remember, start slow and low, and practice makes perfect. Have fun and stay fit!

References

Machado, M. L., H. Moreira, HI Andre, R. Santos-Rocha, F. Carnide, and A. Veloso. "Step-Up Senior: A Sound Workout to Improve Functionality in the Elderly." Journal of Aging and Physical Activity 16 (2008). Web.

First Things First!

We all know the saying, "He who fails to plan is planning to fail". So the number one priority is making a plan. It is super important to stay on track and by creating a list of objectives we experience the feeling of progress. According to Workout.com there are 3 steps to making an appropriate workout plan:

• Find your objective. Are you looking to loose weight, gain muscle, improve cardiovascular fitness or maintain weight? 
• A good place to start would be measuring your Body Mass Index (BMI) and determine the category you fall under -- Under Weight, Normal Weight, Over Weight and Obesity.
• Also, find your ideal body weight by using these charts, click here.
• Set your goals.
• Long Term Goals. Examples, I want to loose 20 lbs by May 2011, I want to gain 10 lbs of muscle by April 2011, etc. Be precise with your goals and set a deadline. 
• Short Term Goals. These are the goals you set that let you reach your long term goals. A short term goal is seen as the process towards the larger picture. If you want to loose weight by May then decide how you will attain this goal by day, week, and month. 
• Create a workout plan.
• Once you have found your objectives and goals you will be able to put together a work out routine.

The most important part of making a plan is the actual planning. Plan out details, remember it is the small details that add up. Being task orientated gives purpose, so give your self daily, weekly, monthly and yearly tasks to reach your big goal. Taking action and not quitting are key points while reaching goals. Make deadlines and motivate yourself towards the necessary steps to stay on track.
Use a template, chart or list to keep your goals visually organized. Here is an example.

If you decide you would like to get started on your workout routine, here are some easy pointers to get you started.

1. Use good form. Focus on the muscle group you are trying to work on, and make sure those muscles are the ones doing the work. It is better to do less reps using good form than more reps using bad form. Bad form may lead to injuries and pain.
2. Variation. Keep your body guessing and never let it become accustomed to the same exercises. Mix up your workouts and work all the muscle groups in your body.
3. Loose body fat by doing more cardio and aerobic activity. A daily 20 minute cardio session with a healthy diet should do the trick.
4. Add resistance. If you find a movement too easy, incorporate weights and medicine balls into your workout regimen. 

Work on those goals! Stay fit!

What I'm About

I have a general interest in living a fit and healthy lifestyle because I have been an athlete since I was nine years old. Through the course of my life I have found that being fit is something that has become second nature to me, BUT! it took me time to dial in on this and I have had a lot of help along the way.

Being a fit and healthy person is a daily commitment and a way of life. Everyone can tell you what to do, but ultimately it is up to YOU to make the right decisions. You will hear me talk a lot about nutrition, because obviously being a fit person requires a healthy diet. I will also be advising workouts that are manageable for our grandma's and grandpa's. That's not offensive! I looooove my grandparents! They are so cute, but I want them, as well as their peers, to be directed in some daily activities that will help them live a fit and active lifestyle.