Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Armchair Athlete? November 12, 2015

Filed under: Fitness,Health,Nutrition — jax allen @ 8:35 am
Tags: , , , , , , ,

 Adapted from an article ….

Sports Performance Bulletin

Issue No. 225, November 9, 2015

  
This article is very interesting…. I know what he means. I’ve been teaching multiple fitness classes most days since 1983, some days it feels like 1883! 

Maintaining muscle mass, good quality sleep and eating protein IS key! 

Tips for the Ageing (armchair) Athlete 

From

David Joyce

Editor, Sports Performance Bulletin

Tips for the ageing athlete 

  
One of the reasons I love working in sport is that you are constantly surrounded by young people and their questionable fashion, language and music! I firmly believe that you’re only as old as you want to be, and that there’s a marked difference between being aged and being old.
Age is something that happens due to the inexorable passing of time, and there are certain strategies that we can implement to ensure that we lessen the decay that Father Time wants to impart.
Firstly, a decline in muscle power doesn’t just creep up. It hits you square in the face. A fall that leads to a fractured hip is one of the biggest causes of so-called age-related hospital admissions in the Western World. We know, that a huge part of this stems back to poor muscle strength and power.
So, is there anything we can do about this? Of course there is! 
You are never too old to lift heavy things! Sure, there may be a decline in what you can lift when you’re 80 compared to when you’re 35, but there is stacks of scientific research that has been done that demonstrates that even 90 year-olds can gain both muscle size and strength following a targeted strength programme. 
The most effective exercises are the ones that you do, so, in other words, any exercise that has an overload demand attached to it will develop strength. Should we teach a 60 year old to power clean if they’ve never done it before? Possibly not, because this complex lift is as much about skill as it is about strength, but if the 60 year old is well trained in its technique, there’s no reason why they shouldn’t continue to lift in this manner. 
Often, the time it takes to recover following a strength session is longer as we get older. This needs to be taken into account when planning training, in particular taking care to space out plyometric work, even for the masters athlete that is well attuned to this activity. 
In terms of nutrition, there is now plenty of evidence that demonstrates the effectiveness of a diet high in protein being especially important for the mature athlete, to counteract the sarcopaenia (muscle fibre loss) that coincides with increasing number of candles on the birthday cake.

Interesting…. I know what he means. I’ve been teaching multiple fitness classes most days since 1983, some days it feels like 1883! 

Maintaining muscle mass, good quality sleep and eating protein IS key! 

Jax  

Advertisements
 

Avoid Hospital!! May 2, 2015

Filed under: Fitness,Health,Senior Moments — jax allen @ 7:16 am
Tags: , , , , , , , ,

Download the 5 Ways Guide to Prevent Senior Hospitalizations

 

This article is very interesting, especially if you care for a senior at home. 
A simple checklist to remind you to notice warning signs. 
I love the points about staying active – just walking to visit a friend every day and eating a varied diet will have a massive effect on wellness and independent living. 
Follow the link to download the article. 
Jax. 
 

Top Tips For Ageing Well April 29, 2015

Filed under: Fitness,Health,Nutrition — jax allen @ 7:21 pm
Tags: , , , ,

An Australian article – a good read…

News we’re living longer is heartening to many of us. But the idea our extra years might not all be healthy is a sobering reality.

Heart diseasecancertype 2 diabetesosteoarthritisosteoporosis, and cognitive problems are all more common as we get older and the increased risk often starts in mid life or earlier.

The great news is there’s much you can do to enhance your complete physical, mental and social wellbeing in later life, says the University of Melbourne’s Associate Professor Briony Dow, who is also director of health promotion for the National Ageing Research Institute.

“You’re ageing from the moment you’re born really,” Dow says. “Ageing healthily is not different from healthy living I guess. It’s just we’ve looked at it from the perspective of older people.”

Making certain lifestyle choices can reduce your chance of needing residential care or going to hospital. It can also help you feel safe and secure and ensure you are an active participant in life, rather than an observer on the side lines. To the extent you can control your destiny, “you’re wise if you do,” she says.

Here are Professor Dow’s top tips to maximise your chances of ageing well.

1. Keep physically active

This means aiming for at least a good half hour to an hour of moderate intensity physical activity every day, where you’re working hard enough to get a bit puffed but you can still talk. (Australian exercise guidelines also state you can settle for clocking up roughly half that amount of activity if you exercise more vigorously, where you are so puffed you can barely talk.)

This reduces your risk of a wide range of diseases but especially heart disease, our biggest killer. It can also help mental health problems like anxiety and depression.

It doesn’t have to be formal exercise: gardening, housework or walking to the shops all count. Some stretching exercises or yoga are also important for flexibility “so you can keep doing what you want to do,” Dow says. And it’s good to include some strength training, such as exercising with weights to help control weight and keep your bones strong.

“Physical activity is the most important thing, although it’s a toss up between that and giving up smoking if you’re a smoker.”

2. Don’t smoke

“If you’re a smoker, you need to stop smoking and the message is it’s never too late to do it,” Dow says.

“If you give up smoking in middle age, you’ll improve your life expectancy by 10 years. Or another way to put that is your life expectancy is reduced by 10 years if you keep smoking. But it’s not just about life expectancy. Smoking is a risk factor for all the chronic diseases, including the ones that affect your brain [Alzheimer’s disease and other forms of dementia].”

3. Be socially active

“This is really important for both your physical health and mental health,” says Dow. “If you’re socially isolated, it’s equivalent to smoking 15 cigarettes a day.”

Some evidence suggests loneliness can increase your risk of premature death by as much as 30 per cent.

It may be that increased stress hormones increase the risk of heart disease, but social activity is also likely to be a form of mental stimulation that’s good for ageing brains.

Says Maree Farrow, a neuroscientist and research fellow with Alzheimer’s Australia, being socially active means “you have to think about what you’re saying and understand what [someone else] is saying. You have to understand facial expressions and body language. Lots of different parts of your brain are working.”

Social isolation can happen even when other people around, Dow points out. It’s having a real sense of connect to others that’s thought to be important.

4. Eat well and limit the booze

Eating well has a significant role to play in warding off chronic diseases like heart disease, diabetes, and even some cancers.

There’s no magic food that’s going to keep your brain healthy, says Farrow but eating a varied and balanced diet that includes plenty of fruit and vegetables seem to be particularly important.

As well, limit your alcohol intake. Australia’s current drinking guidelines recommend no more than two standard drinks a day.

5. Keep your brain active

“We know from lots of research that people who do more stimulating activities throughout their life have better brain function and a lower chance of developing dementia,” says Farrow.

While there has been much emphasis on crosswords and sudoku puzzles to boost your brain, other activities you could do include taking up a second language, pursuing a course of study, reading widely or learning a musical instrument.

The research suggests it’s challenging the brain so it’s learning something new or different is what matters most.

But Dow says the publicity over the role of mental stimulation has suggested there is stronger evidence for a protective effect than there really is.

“We don’t have nearly as strong evidence as you would think from all that you read,” she says, adding that there’s more evidence exercise is important. Nonetheless, it seems to be helpful and certainly won’t hurt.

6. Have an optimistic outlook 

Are you a glass half empty or glass half full person? The evidence the latter might help you fare better as you age comes from talking to older people who feel they’re doing well and asking them what they think has helped, Dow says.

As well, research has found optimists are more willing to adapt and actively participate in seeking solutions to problems and because they feel less hopelessness, they have less stress and depression. Positive people are also more likely to engage in behaviours that keep them physically healthy like eating well and exercising.

While personality type and life experiences can influence your tendency to be optimistic, you can also take matters into your own hands. “I think you can control it to some extent,” Dow says. “I think you can manage your life so you’ve always got something that is exciting for you and can keep you upbeat.”

 

10 Tips To Prevent Falls October 2, 2014

Filed under: Fitness,Health — jax allen @ 4:45 pm
Tags: , , , ,

I found this article on Huffington Post

It is based on our American cousins – but it works here too!

IMG_1621.JPG

They suggest calling a friend if you feel lonely or isolated – I’d say find a Seniors exercise group and go often!

Article: http://huff.to/1rlSRZu

Move Strong: 10 Tips to Reduce Your Risk of Falls
Celeste Carlucci 09/23/14 12:19 PM ET

1. Never put your underpants on standing up. It might sound like a no-brainer, but I can’t tell you how many older adults still take the chance of putting on their pants or underpants without stabilizing themselves by holding onto something or sitting.

2. Step on the leash to pick up the poo. Don’t risk Fido getting frisky, pulling you off balance, and sending you flying! Keep your dog close, take firm hold of the leash, then step on it while you bend down to clean up after your dog.

3. Be warned. If you think “This is unsafe — but I’ll take care of it later,” don’t wait! Often you’re not hurt “by accident,” but “by lack of action.” If I had a nickel for every time I’ve heard “I knew I should have closed the dishwasher door; picked up the magazines off the floor; tucked away that loose computer cable before leaving the room to answer the phone, the doorbell, to go to the bathroom, check emails, take a nap,” etc. Eliminate a problem when you first see it.

4. Hold the staircase railing whether you think you need to or not. Same rule applies to escalators. You never know when someone behind or ahead of you might lose his or her balance and come tumbling down. Your falls won’t always be your fault, so be alert to your environment and be cautious.

5. Gents, if you must reach in your back pocket for your wallet, and Ladies, if you need to dig into your purse — especially if your balance is a bit shaky — first, stop what you’re doing (walking, chatting with a friend, talking on your cell phone). Pause. Now proceed to look for the big bucks.

6. Don’t even think you can step over that low hedge or fence, box in the supermarket aisle, or low-hanging rope divider. Yes, people do this! And maybe when you were 20 and in a hurry you could, too. But at this age, don’t take that risk. It isn’t worth it.

7. As soon as you get the walk sign, go! If the sign has started blinking, it’s too late. Set out right away, so you never have to rush.

8. Don’t run to catch the bus, catch your grandchild, or catch your dog. I’ve seen some of the fittest older adults suffer terrible accidents trying to run across the street, play Frisbee with their dog, or play hide-and-seek with their grandkids on snow and ice.

9. Be aware of stepladders. There it is, in that high cupboard: your favorite serving platter or baking dish. If you can’t store it in a lower cupboard, then proceed with caution. Never take both hands off the ladder — especially to change an overhead light bulb. Just say no. Invite a friend to help you. A free tip from a class participant who fell off her stepladder: If you live alone, wear a medical alert device. Seriously injured, she lay several hours on the floor before someone found her.

10. When you’re feeling blue, call a friend. Being alone and isolated can increase your risk for a fall. When you remove yourself socially, stay at home more and more, your activity level drops dramatically, which leads to weaker muscles and depression. Get out with a friend and enjoy a cup of coffee together, or even better, sign up to take an exercise class together.

Remember, change begins with you. Take prevention seriously.

We all need to do the things that help us, help our family and friends move strong and reduce the risk for falls.

Be Active. Feel Better

Jax

IMG_1625.JPG

 

Foods that Fight Ageing #2 Natural Cocoa May 29, 2013

Filed under: Health,Nutrition — jax allen @ 8:28 am
Tags: , , , , , , , ,

2. Sip cocoa for your heart
Another reason to enjoy this tasty treat: It helps to maintain healthy blood vessels, which support healthy circulation and a healthy heart. Opt for antioxidant-rich cocoa beans, which contain twice the amount dark chocolate does without much the added pro-aging fat and sugar, says Cheryl Forberg, RD, and author of Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You.

Choose “natural” cocoa powder — when processed, added alkali reduces its antioxidant numbers.

20130529-092729.jpg