Fitness for Fun

Exercising regularly? Are you doing the right exercises suited to your body? Is the thought of exercising regularly becoming frustrating and tedious? How about Fitness for Fun? A balanced exercise routine along with cardio activity and a healthy diet is so important for your long term health and it doesn’t have to be a chore.

First, let’s talk about what happens to muscles as we age.
Muscle mass decreases as we age. Beginning in the fourth decade of life, adults lose 3%-5% of muscle mass per decade, and the decline increases to 1%-2% per year after age 50. Muscle keeps us strong, it burns calories and helps us maintain our weight, and it contributes to balance and bone strength. Without it, we can lose our independence and our mobility.

Is my body past the phase of muscle building?
Muscle mass can increase at any age if exercised properly. In an important study of weight lifting and older adults conducted with 100 male and female residents of a nursing home in Boston (age range: 72 to 98 years of age; average age 87), subjects lifted weights with their legs three times a week for 10 weeks. At the end of the study, there was an increase in thigh mass of 2.7%, walking speed increased 12%, and leg strength increased a whopping 113%! In a similar study of adults 65-79 years old, subjects who lifted weights three times a week for three months increased their walking endurance by 38% (from 25 minutes to 34 minutes) without substantial increases in mass.

These are the areas and ideas that you should focus on:

Flexibility and Agility Exercises: This improves your body’s flexibility, range of motion and increases your metabolism. This helps you maintain a strong body structure and helps prevent more serious injuries like sprains and strains.

Relaxation: Helps reduce stress and lower your blood pressure and anxiety.

Eating Healthy: A properly combined diet is imperative to good health. Having a little “snack” here and there is part of life, but it should not overtake our whole eating regime. Eating well and maintaining proper eating habits is the biggest factor in keeping a healthy weight.
Strength training exercises: Increases your overall body strength, builds more muscle and improves your bone density. To explain further, I have listed some examples in these areas with more detail so you can see what may work and be appropriate for you and your schedule.

Yoga: Yoga has become so popular in our society because of its total heath benefits. Researchers have found that regular practice led to reduced back pain; improved sleep, better sense of wellness, improvement in heart health, reduction of rheumatoid arthritis and type 2 diabetes; and greater overall physical fitness. There are many types and levels of yoga. Find the one that works best for you!

Water Aerobics: Water aerobics is an excellent way to stay fit and in shape. All the areas mentioned above are compiled into this form of exercise; Cardio, Strength training and flexibility training. This can be done anywhere there is water, anytime of the year; in a pool, a lake, or an ocean. Alone or with a group of people together for a class, it’s a great way to get started in an exercise routine if you are just getting out there.

Tai Chi: Tai Chi is a series of traditional Chinese movements that help increase stamina, flexibility, reduce stress and clear your mind. The gentle exercises really focus on your inner being and knowing your body and getting you to become aware of who you are. Tai chi does not promote any joint or muscle strain, therefore it suits anyone who is in rehabilitation or suffering from any illness.

Dancing: Now who doesn’t love to dance? And anyone can do it. If you are in need of assistance of a wheelchair, or having difficulty with any sort of movement, you can still get up and dance. It’s all about what is in your heart. Music is one of the best means of therapy. Dancing is fun and exciting and you can do it solo or in a group. Ballroom dancing is fun, classy really gets you moving. Or how about a simple get together with a group of like minded people who just want to be with one another and share some old classical tunes. As the saying goes, “Dancers don’t stop dancing when they grow old; dancers grow old when they stop dancing.”

Weight Training: When you think of strength training, what is the first thing that comes to mind? The heavy weights, dealing with and the loud music, does this sound about right? The fitness centers and gyms have changed drastically since those “muscle head” days. There is new equipment like resistance bands, exercise balls, specific routines to attain your goals or just wanting to feel good and stay in shape. There are also areas to work with for rehabilitation issues such as sprains and strains. If your choice is not to join a gym, there are many other centers that offer the same type of programs without the extra expense. Senior Centers have programs, YMCA’s or YWCA’s and so on. All you have to do is get up and get out!

Now I’m sure you get the idea! Just get up and do it! It’s not all just about the physical activity, but the the fun and socialization aspect of it all. Get out there, walk, talk and join clubs, groups and be yourself and HAVE FUN! Because this is really what it is all about!

Before starting any type or new exercise program, please be sure to check with your doctor. Now get out there and have a great time, make Fitness for Fun and meet new people. Live your life to the fullest, you deserve it!!!

Nicole Gruendl, Life and Success Coach
Nicole@NicoleGruendl.com
www.NicoleGruendl.com

U.S. Life Expectancy at All-Time High

As seen in the New York Times! I thought it was such a great article and didn’t want to alter it! Enjoy!

Americans are living nearly two-and-a-half months longer, according to new life expectancy statistics released today. In 2007, life expectancy in the United States reached a high of nearly 78 years, up from 77.7 a year earlier.

Life expectancy in the United States has been on the rise for a decade, increasing 1.4 years — from 76.5 years in 1997 to 77.9 in 2007, according to the Centers for Disease Control and Prevention. The life expectancy data, compiled by the agency’s National Center for Health Statistics, are based on nearly 90 percent of the death certificates filed in the United States.

Doctors say that not only is lifespan increasing, but more important, the “active” lifespan is increasing as well.

“The most noteworthy aspect about all this is not just that people are living longer but living better,” said Dr. Gary Kennedy, director of geriatric psychiatry at Montefiore Medical Center in the Bronx, N.Y. “At the same time, people are living a longer active lifespan. Seniors are healthier, more active and economically better off than they ever have been.”

Despite the good news, Dr. Kennedy warns that the data are from 2007, before the economic downturn, which could take a toll on health and life expectancy.

“I wouldn’t be surprised if we see differences in the future because of the economic stress people are under,” he said. “It’s good news now, but there could be some painful realities ahead.”

The report found that both men and women are living longer, although a gap of five years remains between men and women. In 2007, average life expectancy was 80.4 years for women, but 75.3 years for men. Although men still die younger than women, the gap has narrowed slightly. In 1979, women outlived men by nearly eight years.

Despite the gains, U.S. life expectancy still lags many other countries. According to the World Health Organization, 14 countries in 2007 had life expectancies of at least 81 years, including Japan (83), Australia and Italy (82) and France, Israel, Singapore and Spain (81).

In the U.S., African-American men also tend to die younger than men overall, but for the first time life expectancy for black males has reached 70 years.

The C.D.C. also reported a 10 percent drop in death rates related to H.I.V./AIDS, the biggest one year decline in mortality since 1998. H.I.V. is the sixth leading cause of death among 25 to 44 year olds.

Overall, the United States death rate continues to drop. In 2007, there were 760.3 deaths per 100,000 population, down from the 2006 rate of 776.5. And 2,269 fewer people died in the United States in 2007 than 2006.

Nearly half the deaths in 2007 (48.5 percent) were due to heart disease and cancer. However, fewer people overall died from heart disease-related problems like stroke, diabetes and high blood pressure.

Among the 15 leading causes of death, mortality rates dropped for 8 of them. In 2007, fewer people died of influenza and pneumonia (8.4 percent decline), homicide (6.5 percent decline), accidents
(5 percent decline), heart disease (4.7 percent decline), stroke (4.6 percent decline), diabetes
(3.9 percent decline), hypertension (2.7 percent decline) and cancer (1.8 percent decline).

Nicole Gruendl
Life and Success Coach
Nicole@NicoleGruendl.com

The Healing Touch of Pet Therapy

As Seen in NW Retirement Magazine!

Truth is our emotional and physical well-being is closely linked. Does it not make sense that people who are ill or disabled would recover faster or be more at ease if they had something to look forward to, to laugh about or to cuddle with? It is a well known fact that the patient’s emotional state often takes a back seat to standard medical procedures.

As a pet owner, you know that animals can have a positive effect on the physical and psychological well being of individuals of all ages.

Having a pet brings out feelings of comfort, love and excitement. Your pet is there to comfort you when you are sad and greet you when you come home. Nobody else can show you the level of unconditional love and loyalty like a pet can. So it is not surprising to know that having a pet can offer great health benefits.

Imagine how you would feel if you and your pet are forced apart? The feelings of sadness, frustration and concerns are the result of when an individual is required to move into a nursing or care home where they will be separated from their pet. They may experience distress knowing that the pet is no longer a part of their lives. Wouldn’t that be devastating to you? This is why Pet Therapy is so important to their well being.

Nursing and care homes can quickly become a very lonely and boring place to be Residents become withdrawn and can even suffer from depression. The introduction of pet therapy means that these people have something to look forward to. Knowing that today is “pet therapy day” brings joy to these people.

“A little boy was lying in his hospital bed, staring at the ceiling. He shuffled over and the dog jumped up on the bed next to the boy and snuggled against him. Tears started streaming from the child’s eyes as he reached out to pet the dog. All he needed in that moment was a hug.”

Interacting with therapy pets brings on a significant improvement to the resident’s health. Their quality of life improves, as does their sense of well-being.

Improvements shown may include:

* Lower Blood Pressure
* Reduced Cholesterol
* Reduced Stress
* Reduced Anxiety
* Improved Self-esteem
* Improved Quality of Life
* A Better Sense of Well-being
* Improved Dexterity
* A Sense of Belonging and Connection

In fact, research has shown that patients who owned a pet were most likely to be alive a year after a heart attack than those without pets.

Also, it was determined that only 6 percent of heart patients who owned pets died within a year compared with 28 percent of people who did not.

Would seeing changes and results like these not make your heart swell with love and amazement? By bringing pet therapy into your facility, you can create these changes.

Specially trained Therapy Pets can either take up residence in nursing and care homes, or they are taken to visit to a facility. The patients and residents are encouraged to stroke, play, and cuddle the animal. Interactions such as these often result in the improved physical health and mental well-being of the patient – and the animals enjoy it too!

During a pet therapy session residents might be asked to do such activities as brushing the animal’s fur, or giving the dog a command. Such tasks allow the residents to exercise their physical, emotional, cognitive and social abilities. But most of all, a pet therapy session gives the residents someone warm and fuzzy to cuddle – a loving recipient of their affection.

A well organized pet therapy program benefits everyone. It gives volunteers the opportunity to provide a well-appreciated service to the community, the animals enjoy getting out into the community, and of course the patients benefit both psychologically and physiologically. They feel loved and special for that is what comes naturally to the animals. They have an intuitive nature and it reflects upon everyone around them. Animals make people smile and feel better…period.

Although dogs are the most popularly used pets in these programs, other animals may also be used. Pet owners or any pet program may include cats, guinea pigs, birds and rabbits.

So why not give it a try? Become a volunteer or suggest such a program in your facility. The results will be amazing!

For more articles on Senior and Care Homes please visit my webpage at www.NicoleGruendl.com or for more information on how I can support you and your facility http://CareHomeCoaching.NicoleGruendl.com

God Bless all of our furry friends;

Nicole Gruendl
Expert in creating a harmonious and peaceful workplace

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