Decide to Live Longer Aging Healthy Part II of II

Not long ago it was acceptable that older people could not improve their muscle strength or their muscle mass. Now happily this myth is dispelled with much research by top rated universities and better yet with my own experiences working with older clients. No matter how old you are, you can reverse the signs of aging. Many middle aged and older Americans seems to adhere to this outmoded dictate “Take it easy”. “You’re not as young as you used to be.” This is only partially true. Yes, chronically we add years, the good news is with proper care and attention to one’s spirit, mind and body, biological a person can be 20 to 30 years younger than their chronical age. This is not the time to physically “take it easy”, but to be more deliberate about staying active and improving muscle strength. Surveys show that only 30 percent of American 45-64 exercise regularly, while 22 percent of adults 65 and older follow a regular plan of exercise. We now know that the human body repairs itself and perform more efficient with proper conditioning that is achieved through a program of regular exercise and good nutrition. As stated last week, all of the tools and technology exists today for a person to live 120 years. Healthy aging is a decision. Many of you know the benefits of a good cardiovascular program such as walking, biking, and swimming.

Let’s examine the benefits of resistance/ weight training, as an essential component of fitness especially as you get older. Resistance/weight training produces the following benefits: 1. It strengthens your muscles and bones. 2. Lowers cholesterol levels. 3. Decrease or reverse signs of osteoporosis. 4. It improves confidence and self-esteem. 5. Increase lean muscles which helps reduce body fat. 6. Reduce signs of aging. 7. Accelerate weight loss. Weight or resistance training can either be performed with free weights such as barbells and dumbbells, rubber bands, specially designed equipment which works various body parts of the body and or the weight of one’s own body. If you have not worked with weights before be sure to have a qualified trainer instruct you in their proper use. A trainer will design a program which includes the specified number of sets and repetitions to meet your goal. A solid program may start with working 8-10 major muscles, 8-12 repetitions, 2-3 times per week. It’s very import to include stretching in your program. Stretching improves flexibility and reduce injuries. Before you begin an exercise program, be prudent and prepared. Check with your physician before starting.

To Your Health and Happiness

                                                Decide to Live Longer! Aging Healthy Part I of II

At the turn of the last century life expectancy was 47 years. At the turn of this century life expectancy is 78.7 years. There's a circle of experts who agree that we have the tools available today to live to be 120 years. Healthy aging is a decision. Aging healthy involves 70% lifestyle and 30% genetics.

The great news is you can change lifestyle if not genetics. Begin with self-awareness; take an honest look at your high risk behaviors: 1. Do you eat well? 2. Do you have high blood pressure? 3. How's your cholesterol? 4. How's your life outlook (attitude)? 5. Do you exercise? 6. How are you balancing life? Cardiovascular exercises not only keep your body fit but keep the brain fit, particular the frontal lobe which deals with memory. Aerobic exercises like walking, biking or swimming; reduce the risk of cardiovascular diseases, diabetes, colon cancer, muscle atrophy and fend off depression which can become more common with aging. Aerobic exercises focus on the part of the brain that help you focus, concentrate, improves positive attitude and problem solve.

Research has proven that mental exercises such as reading books, doing crossword puzzles, word games can help maintain mental acuity. If you do not use your mental faculties you will lose them. Just as if you do not use your muscles they weaken. A sedentary lifestyle can cripple your independence. If you let yourself become inactive, you will hinder your ability to take care of yourself by promoting physical and mental deterioration. Regular exercise, on the other hand increases muscular fitness and bone density, improves stamina and strength, enhances posture, improves balance and coordination, heightens self-esteem and increases the ability to perform everyday activities.

No matter how old you are, you are probably able to exercise to some extent and reap its reward. Before beginning any exercise program check with your physician. A thorough medical examination and an exercise tolerance test (stress test) are advised. Be sure your doctor reviews your medications to avoid drug associated complications during exercise. Older people are more easily injured and slower to heal than younger people. Therefore, once you have gotten medical clearance, it is important to get sound advice from a health and fitness expert who can help prescribe a safe and effective program.

Do it for your Body, Mind and Spirit, Just Do It! To Your Health and Happiness!

Dot High-Steed, Life Coach

A Key to a Successful life?  Education

“Give a man a fish and you feed him for a day, teach him how to fish and you will feed him for a life time”. There are many interpretations of this quote, I will refer to it in terms of a formal education. That is attending a quality K-12 academic program and some form of higher education, whether it’s receiving a degree from a two-year college, four- degree and above or receiving a certification in a technical field.

The purpose of a formal education is to insure that abled bodied citizens are educated to become self-sufficient. I am not against welfare and charities who help the poor. There is a need to provide temporary assistance to individuals and families who fall upon hard times. Welfare does not lift people out of poverty, it makes them dependent on the System. Dependency breeds frustration, apathy, laziness and it undermines the strength of families and our nation.  

There are many in our country, politicians and citizens alike, who focus on the disparities that exist between the have/ the have nots, among blacks, whites and Hispanics. We must continue to seek solutions, not just focus on the problems. One solution is to insure that all children receive a quality education. An educated person’s mind is equipped to seek jobs, and careers which will provide decent pay, a better life for the person and a stronger economy. Education needs to be combined with a strong work ethic.  Higher education and a strong work ethic will break the back of poverty.

Every child does not start at the same level of education when entering school, thus the gaps we see in learning.  Educational gaps are due to: Parent’s income, parents and teacher’s expectations of a child’s ability to learn and parent involvement at all levels of a child’s development. But with educators and parents focusing on the individual needs of each child, every child can succeed in school and beyond.

My Story: I am a strong advocate of a formal education for all students. I am blessed to have been born and raised in a family that modeled and emphasized hard work and education. Even though my parents themselves did not complete high school, they guided me in my God-given desire to succeed in school and life. I developed the grit, tenacity to overcome obstacles that life presented and still presents. My grandfather, would say to me at very young age “Jean you are smart, get your education, they can never take that away from you”. At the time I did not question him on who “they” were. Looking back, I can only speculate that with him having grown up and experienced the harsh realities of the segregated South, he saw an equalizing force in the form of education.  

My challenge to you, especially parents of school age children, emphasis the importance of education to your children. Make it a priority that they to attend school, every day. The health of their future and our nation is dependent of this.

To Your Success and Happiness