Medical experts explain physical fitness includes five important components that help determine our overall health. They are defined as cardiorespiratory fitness, muscular strength, muscular endurance, body composition and flexibility.
The Medical News Today describes cardiorespiratory endurance by how well our bodies “supply fuel during physical activity via the body’s circulatory and respiratory systems.” Exercises to improve cardio endurance are ones that elevate the heart rate for a sustained amount of time and include swimming, jogging, brisk walking, and cycling. Cardio exercises strengthen the heart muscle allowing it to pump more blood per heartbeat, which in turn, reduces the risk for heart attacks, stroke and type 2 diabetes. However, doctors say any new exercise should be started slowly, and to gradually build intensity. To build muscle, you need to routinely do exercises that initially tire the muscle out as well as take in enough protein. As you train, your endurance will improve as the muscles begin working together to increase maximum strength. Experts say your body composition can change dramatically with physical exercise and a person with a high muscle ratio may weigh more than someone else of a similar height and size. Flexibility is another important aspect of physical fitness. Staying flexible can help avoid injuries, improve balance and for seniors, lower their risk of a fall. There are several different types of stretching and if you are an older adult, talk to your doctor about the best type of stretches to do. At the MorningStar of Hillsboro 55+ community, we offer residents a lifestyle of comfort, wellbeing and community. We are scheduled to open in the first quarter of 2022, and along with contemporary-style apartments, residents will enjoy a full range of luxury amenities and hospitality services. Please visit our website for contact information and to learn more about the newest senior living Hillsboro, OR offers. This post is for informational purposes only. Before beginning any new type of exercise, be sure to consult with your healthcare provider. Our mission statement of “to honor, to serve, to invest” sets us apart from other senior living 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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As we age, we can encounter various medical problems with our eyes. The Lancet reports by 2050 an estimated 895 million people worldwide will develop vision impairments (a 150 percent increase over the next 30 years). Experts say over 90 percent of people 65 and older will have a cataract, and half of those between 75 and 85 years old will have some vision loss due to a cataract. An Australian study found that by 80 years old, one in eight people have glaucoma. The Lancet articles say that while this sounds alarming, many vision problems can be treated, and even prevented by following some simple, healthy habits.
Recommendations for eye care include wearing sunglasses whenever we are in the sun to protect our eyes from UV light, which is just as bad for our eyes as it is for our skin. Wear sunglasses rated as a 100 percent protection against UVA and UVB, or a 100 percent protection against UV 400. Eating a nutrient-rich diet is another important step to healthy eyes. Foods good for eyesight include dark-green leafy vegetables like spinach, kale and collard greens that contain lutein and zeaxanthin. Research suggests they can block high-energy blue light that attacks the retinal cells. Other foods good for eyes are carrots, squash and sweet potatoes as well as foods high in omega-3 fatty acids. Experts say getting enough sleep each night and exercising helps our eyes stay strong. A study from the University of California Los Angeles suggests “brisk walking may also lower your risk of getting glaucoma, with the most active among us having a 73 percent lower risk than the least active.” Also get in the habit of cleaning your lids at the base of the lashes with a mild soap or a pre-packaged eye lid scrub; and if you need another reason to quit smoking, quit for the health of your eyesight. Lastly, get regular eye exams. MorningStar at River Oaks’ assisted living and memory care provide Houston area seniors a stress-free lifestyle to safely age in place with a range of hospitality and care services, luxury amenities and a complement of wellness programs and activities. Situated in Upper Kirby district, our home includes a sixth-floor sky terrace and lounge offering spectacular views of downtown, courtyards with fireplace and BBQ, and a grand entrance portal located on Revere Street. Compassionate 24/7 care and hospitality services are designed to meet residents’ social, emotional, physical, and spiritual needs. Visit our website for more information, pricing and availability for the finest senior living Houston offers. Source: aarp.org/health/conditions-treatments/info-2021/protect-eyes.html 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, had 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 you are just beginning to exercise, be sure to start slowly. 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. For exceptional senior living, Hillsboro, OR area seniors are encouraged to consider MorningStar. As the newest independent living community in the area, MorningStar of Hillsboro offers adults 55+ a lifestyle of comfort, wellness and community. Our luxury amenities include chef-inspired meals, an indoor pool, spa, fitness center, social clubs and other indoor and outdoor venues. In addition, We will offer a broad range of wellness programs and activities designed for residents’ physical, mental, social and spiritual connection. Please visit our website for more information. Our mission statement of “to honor, to serve, to invest” sets us apart from other senior living 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. Source: medicalnewstoday.com/articles/taking-7000-steps-or-more-a-day-may-lower-mortality-risk |
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