Even if you have already moved into the “senior” category of life, medical experts say it is not too late to improve your health and mobility, and one of the best ways to do it is to walk. This was the findings based on the Lifestyle Interventions and Independence for Elders (LIFE) trial, which included more than 1,600 men and women between the ages of 70 and 89. Participants consisted of people who were not regularly exercising and fairly frail.
The participants were divided in half with one group assigned to daily walking and strength and balance exercises. The other group attended educational workshops and were introduced to gentle stretching routines. “After 2½ years, the volunteers in the exercise group were 28% less likely to have become disabled (defined by the inability to walk about 400 yards without help) compared to those in the education group. They were also 18% less likely to have had any episode of physical disability.” LIFE’s researchers say the results could have been more dramatic but for the fact that those in the workshop group learned about the benefits of walking and some started to walk and exercise on their own. The advantages of walking include stopping bone mass loss, strengthening leg and abdominal muscles, and improving circulation by helping to lower blood pressure and reducing the risk for heart disease. It helps people lose weight or maintain a healthy weight, sleep better, increase mental sharpness, and improve balance and stability. Doctors say walking can increase your lifespan but if you have not exercised in a while, they caution to slowly increase your pace as well as the distance you walk. If you are unsteady on your feet, use a cane or walker, and everyone should wear properly fitting footwear. Looking for one of the finest retirement communities Hillsboro, OR offers? At the new MorningStar of Hillsboro we offer a broad range of luxury amenities and services to promote a healthy lifestyle. Onsite amenities include an indoor pool, fitness center, and landscaped grounds with strolling paths making it easy for residents to exercise. In addition, we are only a few miles from the Tualatin Hills Nature Park with its five miles of trails. Please contact us for more information. Our mission statement of “to honor, to serve, to invest” sets us apart from other retirement communities Hillsboro, OR has to offer. We have built a foundation on honoring God, valuing our seniors and selecting staff with a felt calling to serve. Set in a warm, inviting atmosphere with beautiful surroundings and resort-style amenities, MorningStar of Hillsboro provides outstanding independent living.
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While most of us love to snack, nutritionists say making poor choices can impact our overall diet and negate the effort we make with healthy breakfasts, lunches and dinners. Lauri Wright, chair of the Department of Nutrition & Dietetics at the University of North Florida, explains snacks should not only satisfy hunger but add to our nutritional intake. Moreover keep in mind data suggests up to a quarter of our daily calories come from snacking.
Add to that while our metabolism decreases around 2 percent as we age and we require 150 fewer calories per day each decade after age 20, our nutritional needs do not. Snacking on foods high in sugars and sodium can contribute to a steady weight gain over the years. Nutritionists recommend consuming foods low in calories but filling, and to limit yourself to around 100 to 150 calories. Afternoon snacks high in protein such as yogurt or low-fat cottage cheese allow you to feel fuller longer. Studies found those who ate high-protein snacks rather than crackers or chocolate ate up to a 100 fewer calories at dinner. Fiber is another component to smart snacking. Wright explains, “Fiber aids digestive health and can assist us with blood sugar control and lowering cholesterol.” Good snacks high in fiber include almonds, unsalted soy nuts, berries, carrots with hummus, and whole grain crackers. Sugary cookies and candies are loaded with calories and neither fill you up nor add to your daily nutritional intake. Dietary recommendations include avoiding sugar, fried foods and processed-foods, which have been shown to trigger fat tissue inflammation, an indicator of heart disease, and also worsen arthritis inflammation. The luxurious MorningStar at River Oaks represents the finest senior living Houston offers. Scheduled to open to residents by the end of 2021, our assisted living allows seniors to comfortably and safely age in place with a range of hospitality and care services, resort-style amenities and a complement of wellness programs and activities. Our memory care is designed for those suffering from Alzheimer’s and other forms of dementia. Please visit our website for further information, pricing and availability; and ask about our Founders’ Club Benefits of Up to $10,000. Source: aarp.org/health/healthy-living/info-2019/5-ways-to-snack-smarter.html Today’s seniors are living well into their mid-80s and beyond, and many are healthier and more active than their parents and grandparents were in their later years. In fact many consider retirement to be the time to start new adventures and perhaps a new lifestyle; and what better place to do it in than beautiful Pasadena, CA.
Livability.com says Pasadena’s commitment to green and healthy living combined with historic preservation and a culture that goes well beyond the basics makes it the kind of place residents benefit from and appreciate. Besides being known for the Rose Bowl and Rose Parade, the city is highly walkable as well as offers lots of public transportation. It has more restaurants per capita than Manhattan, and at the same time, abundant green spaces and family-friendly parks. One standout is the thriving Old Town, an eclectic, historic district spanning 22 blocks and featuring more than 300 businesses. The restored buildings are from 1875 to 1949 and offer locals and visitors alike premiere shopping, world-class dining, entertainment and activities for all ages. The convenient parking, pedestrian-friendly streets and historic alleys make it a perfect place to spend a relaxing day. Moreover if you are looking for a temperate climate Pasadena is the place for you offering year-round temperatures averaging 76 degrees along with dry, sunny days. Right in the heart of things, the MorningStar of Pasadena senior living community exudes a welcoming elegance with resort-style amenities and personalized services that take senior living to the next level. Residents have opportunities to build new friendships, enjoy the security of predictable budgeting, onsite wellness programs, and the chance to relax in serene surroundings. Our contemporary apartments free you up from endless home maintenance and repairs giving you back the time to do the things you want to do. Visit our website to learn more about our floorplans, amenities, hospitality and care services as well as availability and pricing regarding the most trusted independent living and assisted living in Pasadena, CA. We have all heard about the value of walking 10,000 steps a day but recent studies show it may not actually be the magic number. One study published by JAMA found walking 7,000 steps or more a day may decrease the risk for mortality and offer better overall health.
In the cohort study of 2110 adults with a mean follow-up of 10.8 years, participants who walked at least 7000 steps a day, compared with those taking fewer than 7000 steps, to have a 50% to 70% lower risk of mortality. Researchers also noted, “There was no association of step intensity with mortality regardless of adjustment for step volume.” A 2020 study found a decreased risk for mortality in participants who took 8,000 steps a day than those who only took 4,000 steps a day. In the same year, another study found more steps taken each day were linked to lower rates of diabetes. Researchers say the bottom line is evidence points to the importance of increased physical activity. Before you begin walking, talk to your healthcare provider; and if are just beginning to exercise, be sure to start slow. Wear properly-fitted, supportive shoes, and if walking during the day, wear sunscreen, protective clothing and a hat. Experts say you may want to take a look at running shoes as they typically incorporate the latest developments in cushioning, motion control and support. At MorningStar of Pasadena, we are a vibrant 55+ community offering 149 bright suites for independent living and assisted living. Our all-inclusive community boasts a dining service under the direction of our Executive Chef, a wide range of floor plans to meet residents’ varying needs, and onsite amenities and care services providing stress-free retirement years. Please visit our website for pricing and availability on unsurpassed independent living and assisted living in Pasadena, CA. Source: medicalnewstoday.com/articles/taking-7000-steps-or-more-a-day-may-lower-mortality-risk?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=dedicated&utm_content=2021-09-12&apid=32549197&rvid=e3b0c44298fc1c149afbf4c8996fb92427ae41e4649b934ca495991b7852b855 While we know exercise is good for our hearts, doctors say it is also good for growing and fortifying strong bones and halting age-related bone loss. However like most things, there are exercises more effective at keep our bones strong, enhancing skeletal fitness and preventing or mitigating the effects of osteoporosis.
Physicians say weight-bearing exercises that stress our bodies more than our normal, everyday activities are the best for bone health; but before you begin, please consult with your healthcare provider. One good weight-bearing exercise is tai chi, a low-impact, slow-motion exercise. The Harvard Health Publishing notes it can be “described as ‘meditation in motion,’ but might well be called ‘medication in motion,’ as growing evidence shows its value in treating or preventing many health problems. One such study in Physician and Sportsmedicine, reports “women, who did 45 minutes of tai chi a day, five days a week for a year, enjoyed a rate of bone loss up to three-and-a-half times slower than the non-tai-chi group.” Experts cite walking as another tried and true exercise for protecting the health of your bones. In a study of nurses, it was found to lower the risk of hip fractures by 41 percent for participants who walked four hours a week as compared to those who walked less. Yoga is considered by many to be beneficial in building bone mineral density in the most vulnerable bones of women to fracture including the spine, hips, and wrists. Regular practice additionally increases body awareness, coordination and balance, all of which help reduce the risk of falling. Other exercises include golf, hiking, racquet sports, and dancing. Senior living in Pasadena, CA has never been better. MorningStar of Pasadena’s independent living and assisted living offer area seniors a choice of spacious floorplans and configurations with 149 bright suites. Add to that an array of resort-style amenities, hospitality and care services and a complement of wellness programs allowing residents to extend their independence and continue the adventure. We also offer respite care (short recuperative stays) or trial stays (from a week to a full month) to see if we are a good fit. Please visit our website for more on the finest independent living & assisted living Pasadena, CA offers. Source: webmd.com/osteoporosis/features/exercise-weight-bearing |
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