Scientific studies have proven that, not only walking, but just being in nature has a profound positive impact on our health.  Of course, we know that if we walk at least 15 minutes a day, we will have fewer diseases and are less likely to get cancer, have a lower risk of heart attack and stroke and have better bone density. 

But recent researchers are now demonstrating a reduction in stress, blood pressure and cholesterol levels as well as an upswing in mood and general outlook on life just as a result of being outside. They have also shown a link to longevity and decreased risk of mental illness and depression. (Kuo and Taylor 2004, DeVries et al. 2003)  Health benefits of nature may also have relevance to injury prevention and control, diabetes, asthma, arthritis, musculoskeletal conditions, and other maladies, including cancer (Li 2009).

Drawing attention to these benefits of outdoor leisure and recreation for improved health helps shift attention from the downstream costs of health care to the upstream efforts to prevent ill health from occurring. An upstream focus is always empowering and enables individuals to take a more prominent role in our own wellness.

So, take control and get out there!  Enjoy everything around you, and take the time to PLAY. After all, you’re never too old to jump in the leaves!

Susan S. Covey is the Director of Health and Fitness at Bayleigh-Chase.

Not only is September “Healthy Aging Month”, but it is also a great time to start a new fitness program.  For one thing, fall can be a treat for the senses: the crisper air, the leaves beginning to change colors.  Walking and hiking are both awesome in the fall months. 

A FEW TIPS FOR FALL FITNESS:

Try thinking outside the box and learn something new, something you’ve always wanted to try like dancing, horseback riding or biking. 

Be an ACTIVE TV watcher.  If you’re into fall premiers and plan to sit down to watch for hours , make it a date with exercise AND TV.  While you watch, you can walk in place, do standing lunges, triceps dips off the couch, lift weights, or do push-ups and sit-ups during the commercials.  

Rejuvenate your mind and spirit as well.  Learn to meditate, take an art class or learn a new language.

Strive for the three C’s: commitment, convenience and consistency.  Put it on the calendar just like any other appointment; choose an activity that is close by and, when you can’t fit in 30 minutes each day, do 10 minutes rather than skip exercise altogether.

Susan Covey is the Fitness Director at Bayleigh Chase in Easton

 

Did you know you can get all the cardiovascular, muscle strengthening and flexibility benefits you need in water? Done correctly, water workouts can give you the same fitness gains as land workouts, including improving balance.

Water’s buoyancy supports the body’s weight and significantly reduces stress on weight-bearing joints, bones and muscles. For those with injuries, the pressure of the water also reduces swelling. If the water is warm, then the heat relaxes muscles and eases joint stiffness.

We all need resistance training to keep us from losing muscle and strength as we age. Water offers that resistance which strengthens our muscles as we move through it. And get this, simply walking in water will strengthen those hard-to-work abdominal muscles! That not only beats doing sit-ups but may offer greater benefits because the abdominal muscles are being strengthened in the same way we naturally use them—by holding our bodies in an upright position.

Water workouts can help us reach our fitness goals without pain or injury. They can add cross-training variety to our existing routine or offer a safe and fun way to start an exercise program.

So, come on in, the water’s fine!

Susan Covey is Director of Health and Fitness at Acts-Bayleigh Chase in Easton.

Three Important Facts You Should Know

1. The American Heart Association cites physical inactivity as the 5th major risk factor for coronary heart disease. The top four being: family history, high cholesterol, high fat and smoking.

2. From Age 65-84, the average decline in strength equals 1.5% per year. These declines are linked with increased risk of falls, increased frailty and loss of functional independence. It’s a proven fact that physical INACTIVITY accelerates age related decline in strength.

3. Falls are the leading cause of accidental death among adults over 75 years of age. One in three older adults will fall at least once a year and over 50% of those hospitalized from a fall will die within one year.

The good news in that even frail seniors aged 72-98 have shown remarkable improvements as a result of strength training. For instance, an increase in strength of 113%, an increase in walking speed of 12% and an increase in stair-climbing power of 28%! Also, age-related decline in bone density can be significantly impacted by strength training, so…

GET STRONGER AND LIVE LONGER!

Susan Covey is the Director of Fitness at Acts Bayleigh Chase

“Physical activity is crucial to mind and body alike,” according to neuroscientist Lise Eliot.  In her book, “Pink Brain, Blue Brain” she notes that the brain benefits as much as the heart and other muscles from physical activity.  

Scientific studies have proven that exercise can help improve cognition in ways that differ from mental brain-training games.  Charles Hillman, a professor of kinesiology and community health at the University of Illinois maintains that “…exercise has broad benefits on cognition, particularly executive functioning, including improvements in attention, working memory and the ability to multitask.” 

In the mid ‘90s it was shown that exercise triggers the production of a protein called brain-derived neurotrophic factor, or BDNF, which helps support the growth of existing brain cells and the development of new ones.  With age, BDNF levels fall which is one reason our brain functions may begin to deteriorate.  However, exercise, especially aerobic, have been found to counteract these drops in BDNF and restore young levels even in the aging brain.  “BDNF is in a sense like a brain fertilizer, says Carl Cotman, founding director of the Institute for Memory Impairments and Neurological Disorders.  “It actually protects neurons from injury and facilitates learning and synaptic plasticity.”

Over the past two decades we’ve learned that exercise acts on multiple levels in the brain, and the wiring depends on the connections or synapses between neurons.  As we age, these synapses are lost or broken, but exercise has been found to increase their numbers and stimulate the creation of more neurons.  Exercise also improves blood flow to the brain thus carrying oxygen and feeding those neural tissues and, as a result, it enhances cognitive abilities.

To sum up all of this scientific research, when we move, our brain rewards us with better immediate memory, reduction in amyloid plaque (which is a common factor in Alzheimer’s Disease), better brain glucose metabolism and higher attention levels. 

So, let’s get moving and feed our muscles and our brains!

Susan S. Covey is the Director of Fitness at Acts Bayleigh Chase in Easton.

Too often people associate fitness with strenuous exercise or time spent at the gym, when actually fitness is any activity that gets you moving. Everyone, regardless of age or size, needs to enjoy a certain level of fitness in order to remain healthy. Most of us know the benefits of physical activity including better heart health, healthier body weight, increased energy levels, improved circulation and mobility. And, being outside surrounded by nature has benefits of its own like a reduction in stress and anxiety levels as well as a lower risk of cancer and other ailments which occur due to lack of Vitamin D. A mere fifteen minutes of sun exposure helps our body get the Vitamin D it needs to stay healthy and the sun also helps improve our mood which in turn benefits our overall health in many ways.

With warmer, brighter days, it’s time to enjoy the many benefits of not only being active but also getting outside.  It’s nearly impossible to separate the environment from a positive state of good health.  The two concepts are intimately linked and dependent upon one another and our connection to the natural world is fundamental to well-being. People are innately driven to experience the outdoors and this bond forms a direct relationship to our overall wellness.

Gardening alone can be a great boost for body and soul.  The calming benefits of planting, weeding, digging and mulching are endless.  Fresh air, improved mood and concentration, lower blood pressure, improved flexibility in your joints and strength in your muscles…well, the list goes on. But the simple satisfaction and delight derived from watching things grow and bloom and produce fruit is both unmatched and undeniable!

Come on, let’s get outside, have some fun and reap the benefits!

Susan Covey is the director of Health and Fitness at Acts Bayleigh Chase

There’s no better time than right now…TO START WALKING!!

Walking is considered the gold standard of exercise, since it uses around 200 muscles and is a safe, inexpensive, fun activity that most anyone can do. But, that’s not all!

Walking:
Increases your cardiovascular fitness
Reduces your stress
Gives you more energy
Tones your muscles
Enables you to get more restful sleep
Reduces your risk of developing many serious health problems
Helps you lose weight and keep it off
Enables you to maintain your current weight
Provides time to enjoy companions or to be alone, your choice
Makes you feel good!

Remember good walking posture: chin up, eyes forward, shoulders down, back straight, arms bent 90 degrees while pumping them back & forth. And always try to walk heel to toe.

Take a walk around your neighborhood or a nearby rails to trails and see what’s blooming this spring!!

Also, when you’re inside, remember to take the stairs if you are able…

Susan Covey is the Director of Fitness at Bayleigh Chase in Easton.

How about trying something new for spring?

My suggestion is boxing! Why? you might ask. Well, in a nutshell, throwing punches in the air is a fun mind-body workout without the risk of head trauma!

Boxing workouts are a combination of bodyweight exercises, speed training, agility, and balance. Boxing engages the entire body, focusing on muscle movement and memory.

As you age, you may find that your motor skills decline, meaning that your hands may not be able to perform tasks with the same accuracy and speed as when you were younger. According to recent studies, this happens due to age-related changes in the structure, function, and biochemistry of the brain. (Silver Sneakers)

Though aerobic exercises of any kind are associated with improved brain functions, boxing is known for improving hand-eye coordination because it involves reaching out to targets in space. This helps in real life by making it easier to respond to information from the world around us…picking something up off the floor or tracking a tennis ball.

All aerobic exercises have a neuroprotective effect that may help prevent cognitive decline and boxing requires you to constantly think. There are basic punches to remember, including their proper form.

Boxing will also help build total body strength because throwing punches starts at the feet. Power is driven through the lower body, up through the core, extending out through the arms. Therefore, you are working the feet, ankles, knees, hips, and glutes to provide a more stable foundation. This improved lower body strength will thus help prevent falls.

The speed and intensity are entirely up to you, a self-paced workout that can even be done in a chair. You just need to make those upper body movements big enough to keep your heart pumping!

Find a boxing class and have fun!

Susan Covey is the Fitness Director at Acts Bayleigh Chase

Heart disease kills an estimated 630,000 Americans each year.  It’s the leading cause of death for both men and women.  In the United States, the most common type of heart disease is coronary artery disease (CAD), which can lead to a heart attack.  You can greatly reduce your risk for CAD through lifestyle changes and, in some cases, medication.  

Since 1963, February has been celebrated as American Heart Month to urge Americans to join the battle against heart disease.  Since 2004, February also has been the signature month for the American Heart Association’s Go Red For Women campaign and the message that heart disease is not only a man’s problem. This February the day falls on Friday the 4th.

So, why not celebrate by rocking your best red and embark on a quick energetic walk outdoors, culminating with a healthy red snack…raspberries, cranberries, strawberries, apples, watermelon, cherries, pomegranate, tomatoes, radishes, red peppers and how about a nice glass of red wine!?

Susan Covey is the Fitness Director Acts Bayleigh Chase in Easton. 

 

Just a few things to make sure the New Year starts off on the right foot.

1) Make it a habit to be grateful and help others.  Every day, write down three things you are grateful for and one thing that you’ll do for someone else.

2) Add an extra serving of fruit or vegetables per day.  Find a way to eat one more than normal.

3) Stay on top of preventive care.  Physical exams, vaccines, blood pressure checks, etc.

4) Add 10 minutes of exercise to your day.  If you don’t already exercise, aim for 10 minutes each day.  If you do currently exercise, add 10 minutes to your routine.

5) Mind your manners.  “Please” and “thank you” can go a long way when interacting with others.

6) Stay in motion.  At home, pace, march in place or sit down and stand up when you’re on the phone or watching TV.

7) Correct your posture.  Your posture can affect both your physical and mental health.  Work on keeping your back straight, shoulders back and head up, as if you were balancing a book on your head.  Avoid slouching!

8) Try a new exercise…switch it up for the new year!

Tomorrow is the first blank page of a 365 page book. Write a good one!!

Susan Covey is the Director Health and Fitness, Acts-Bayleigh Chase Retirement Life Communities