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Tag Archives for " longevity "
25

A Walk is as Good as a Run

Kymberly Williams-Evans, MA

More Mesa walk

Do Walk Away! And walk this way.

Are you a runner whose impact days are numbered? Or a walker who wonders whether you need to pick up the pace but really don’t want to?

Happy news for you non-joggers, former runners, and wanna be walkers who want a strong heart without the joint stress. Brisk walking may be as good for your heart health as a run.

Certainly walking isn’t as intense as running. However, both activities target similar muscle groups, which may be why results in improving heart health are so similar. Research suggests that the type of exercise may not be as important as how much you go, go go. So move forward; locomote; get your gait on!

Heart Smart Fun Fit Facts

Walking for at least 30 minutes a day can help you:

  • Maintain body weight and lower the risk of obesity.
  • Enhance mental well being. Think back to walks you’ve taken. Ever start out stressed and come home happy? Mood moment!
    Kila and Liberty on rock

    Walk? Run? We don’t care. Just take us out. Makes our dog hearts happy.

  • Reduce the risk of breast and colon cancer. May not sound sexy, but avoiding disease is pretty important as we age, right?
  • Reduce the risk of coronary heart disease. See above. Combine it with the fact that women are at greater risk than men for heart disease and we might as well open that front door and get going.
  • Reduce the risk of osteoporosis. I want young personage bones and am willing to walk for them. And you?
  • Improve blood pressure and blood sugar levels.
  • Improve blood lipid profile. Make your doctor happy.
  • Reduce the risk of non-insulin dependent (type 2) diabetes. Have you heard that this is one of the fastest growing diseases in the US? Don’t contribute to this stat.

Want some easy, practical walking tips to get you started or rev you up more? Watch our short video on Walking for Weight Loss (and More). Then bust a move to our post Great Gait: 7 Steps to Better Walking to really get the most out of your walks.

Walk For Weight Loss (video)

Take a City Walking Tour

Why is my Lower Body in Pain?

The “Best” Pedometer

More Life and Pep in Your Step

Beach view for Kila and LibertyAnother Fun Fit Fact about walking is that for every hour you perambulate (just had to use that jaunty word), your life expectancy may increase by two hours.  Not only that, but a faster stride may also be a predictor of a longer life. (Convinced yet? Read our post Can Walking Really Get You to Your Fit Destination?)

Standing during Ranch walk break

Done with Run; Talk about Walk!

Of all the cardio exercise options out there, walking has the lowest dropout rate! It’s the easiest, most accessible, positive change you can make to improve your heart health. And the benefits are exponential. The more you walk, the greater your odds of lowering heart disease risk. What are you walking for?

Would you like fab posts like this one to magically arrive in your inbox twice a week? Subscribe in that nice little box on the right side of this post, and you’ll even receive a free copy of “Look 5 Pounds Thinner in 5 Minutes.” 

5

5 Worrisome Challenges Facing Older Adults

Kymberly Williams-Evans, MA

At the Jamba Juice FitExpo

Acting my age and older

What would you do with 30 extra years of life?

Give those 30 years back?

If you are like some of the older adults in the Forever Fit Cardio fitness class I teach at Spectrum, you don’t necessarily want 30 years added to your lifespan. And these are active adults in their 60s-80s, so imagine what inactive people might say to living to 100 and beyond. And yet, it is possible to greet such an offer with delight, not dread.

Redefine How You Age?

ICAA CEO Colin Milner

Colin Milner, CEO of ICAA Have you been Colinized?

However, the worry about adding years to life without adding life to those years is well-founded. When we interviewed for our radio show,  highly recognized active aging expert, Colin Milner,  founder of the International Council on Active Aging (ICAA), he laid out some interesting stats and scenarios facing our baby boomer population.

According to Milner, the US and Canada have shoveled out trillions of dollars to increase longevity. And that effort has been quite successful: we North American humans have added an average of 30 additional years to our lives in just one century. That jump is bigger than the one my sister did when a tick landed on her during a dog walk the other day. The problem with the lifespan jump is that those added years are not proving to be healthy ones. Suuuuuu-prise, suuuu-prise. Or not really a surprise at all.

Basically, as we age, our generation faces 5 key challenges. (For the full story and examples, click to hear the radio interview “5 Top Challenges Redefining How We Age.”  Then you can proudly claim you’ve been “Colinized!”).

Dog hike

Young dog, new tricks. Old dog, more new tricks!

Top 5 Challenges Facing Baby Boomers

  1. Listening to and buying into ageist stereotypes and myths. Examples: Once we cruise past our 50s and 60s, we are destined to slow down. Or believing that you can’t teach an old dog new tricks. Or that white knee socks look good with sandals.
  2. Sinking into social isolation. Colin depressed us with the fact that by 2020 depression is projected to be the second leading cause of disability and death; By 2050, depression is predicted to be the number one cause. I may have paid more attention to that cute boy, Andrew in my math class than to actual math, but even I can see that we are talking ‘bout my generation! Who? No, the Who. If you got that song reference, you are in the social isolation demographic
  3. Having a history of unhealthy lifestyle behaviors.
  4. Sticking with habits; repeating behaviors that are ingrained; aka No Longer Learning
  5. Looking always for quick fixes. Learning to manage aging changes takes time, effort, and patience, whether those changes are physical, financial, or otherwise. Apparently we are young enough to still want instant results. Or is that just me? Did you answer yet? How about now?

Super Sensible Solutions for the Projected Problems

For each problem, Colin Milner offers a corresponding suggestion. While he confesses that his advice may seem simple, he stresses that putting it into practice takes effort and focus. Making a plan to age in a healthy, “new thinking” way is hard. Yet aging inactively is harder.

  1. Stay alert to stereotypes so you can be aware of them, then question them, then decide whether to ignore them.
  2. Vow to fight isolation, for yourself and others. Find people who are isolated and interact. You will save two birds with one phone! Colin urges us to find something we can start now. Go to a group fitness class today; call a neighbor today; sign up for an adult education class now.
  3. Look now for one habit you can change for the better. Rather than looking back at decades of unhealthy choices, look at today for one behavior to improve.
    Jamba Juice event and Alexandra

    Oh Behave, Alexandra! With healthy behaviors.

  4. Expand your knowledge and skills, Ask “why” a lot. Be curious.
  5. Anticipate and manage changes. Ask yourself “what works?” and implement more of that.

All in all, the key is to be proactive in order to age actively. Whew! That’s a lot of action. But not yet enough, as what we ultimately need to do is create a plan for today and the added tomorrows. We can redefine how we age, writing a new and better ending for ourselves and history. As Colin asks, “What is your plan?” What expectations do you have — of yourself, your health, your future, your present? In short, what will you do with your 30 added years?

Make an active aging plan today and subscribe to our blog and listen to our radio show. Experience some of the best leaders in the health, wellness, and fitness world every Wednesday morning at 8:00 PT/ 11:00am ET. Listen in (better yet, call in to 866-472-5792) to our new radio show Active Aging for Boom Chicka Boomers with guests who offer practical advice and cutting edge solutions to your active aging challenges. You’ll find us at voiceamerica.com on the Health and Wellness channel.

 

10

Meditation, Menopause, and Memory

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Longevity, Memory, and Mood Benefits of Meditation

Rancho la Puerta flowers and statuesKymberly: Anyone else find menopause a little stressful? In the award winning category of  “Stating the Obvious,” menopause stress can contribute to memory loss and weight gain. As in, “I sure don’t remember gaining those 30 pounds. What the heck??!!”

The “No Exercise Plan” to Live Longer, Leaner, and Kinder

So who wants a solution to reduce menopause symptoms, decrease stress, minimize weight gain, improve memory, and even boost longevity? Those who know what a high energy, chatty, loquacious, interactive mover and groover I am will be surprised to hear the answer coming from me. (Or not, as you already saw this post’s title. Menopause might make us forgetful, but not stoopid.) Anyway… turns out Meditation can turn back the hands of time and pounds. Additionally meditation has even been proven to make us nicer, kinder, more compassionate people. (Hear that hubster? I’m not menopot moody. I’m meditation deprived).

Just a few daily minutes of meditation can calm us, reduce stress, and slow our heart rate. Sounds a lot like the benefits of exercise, right? But without moving! Meditation may also reverse the effects of aging on the brain. It thickens the prefrontal cortex, the area of brain that helps with planning and attention. For people with memory loss, meditation helps increase memory via more blood flow to brain. But wait, there’s more! Meditation also decreases our body’s stress hormones, heals our wounds faster, and lowers our blood pressure.

Which twin has the longer telomeres? Not telling!

Which twin has the longer telomeres? Not telling!

Longer Telomeres = Longer Life; Tell It Telomeres!

Factor in recent studies that show meditation increases telomere length, and you have your longevity, happier life bonus plan! In the DNA world, telomeres are the little plastic pieces on the end of our chromosome shoelaces. The longer your telomeres, the longer your life span. Short telomeres accelerate aging and correlate to a shorter life. People who meditate daily for at least four years have longer telomeres than those who do not meditate. For ten added quality years of life, be the first to enter the word in the comments for that plastic shoelace piece without having to google it. Hint: It starts with an “a.”

I’ll take an order to go please of a young, long-living brain garnished with my years of experience. Since I have big plans to be around four years from now, I might as well get on that telomere lengthening program.

Meditation Room at Rancho la Puerta

Meditation Room at Rancho la Puerta

Meditation Options: From Silent to Guided

When I was recently at Rancho la Puerta Fitness Resort, I decided to attend three meditation classes. Loved them! Not only did I stay still and quiet for record time (ok, half an hour for each), but also I have stuck with meditation since coming home. More on that later in this post. Remember to keep reading!

The sessions were totally different from each other: one was a guided visualization that the instructor talked us through from start to finish. Another was a silent meditation with the instructor giving directions and suggestions at the start, then setting a timer that lulled us back at the end. The third had verbal guidance that segued into soft music and nature sounds. All three meditations left me revved, calmed, and focused enough to learn more. One thing the Ranch teachers stressed — perhaps better to say “emphasized” — is that meditation comes in many forms and styles. Pick one or a few approaches that resonate with you, as there is no right or wrong way. We reap the active aging benefits regardless, in as short as seven hours in some cases.

Support Your New Habit with Meditation Apps

Meditation app

Rest and Relax App

Beginner's Meditation App

Beginner’s Meditation App

10 Minute Meditation App

Meditate Now App

Since I am a total meditation beginner I asked one teacher whether having phone apps would help. Cha Ching Ohmmm! That got a resounding thumbs up, heart rates down as a good idea! As soon as I crossed the border back into the U.S. (also known as “covered rate plan for my cell phone”), I downloaded “Relax and Rest,” “Meditate Now,” and “Beginners Meditation.” All are free. So far my favorite is “Relax and Rest” as it offers verbal guidance. My mind wanders less when I have a voice calling me back from my mental to do lists, thoughts of the past and future, and sleep’s siren call. Try them if you are wanting to reap meditation benefits and have a smart phone. Heck, you may end up with a youthful, sleek, brainy phone once you download these apps!

Guided meditation bannerIf you want more variety and longer, soothing guided visualization with original music, try this Healing Waterfall series. We make a small commission as affiliates if you buy through this link (or click on the image to the left), though the cost to you is the same.  I prefer cues and guidance with soft background music such as these meditations offer, which is why we recommend them.

I am on Day 6 of meditation, with some sessions lasting 5 minutes, others hitting an ambitious 13! So far I have noticed a bit more ability to focus and my creativity has been on the upswing. I thought of this post title after yesterday’s session, for one thing! Now to be nicer to my sister. Might need those four years of meditative practice first. snarfle snark

Alexandra relaxing at Rancho la Puerta

Alexandra looking memorable if not meditative

Alexandra: I was going to meditate, but I forgot. Maybe next time.

Use meditation to help you remember to:

A) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.

B) Subscribe to our YouTube channel and blog.

C) Follow us on google +Alexandra and +Kymberly, on Twitter:  AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

 

15

Live Longer; Leave Money for Loved Ones; Combat Obesity Rates

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Vibrant Influencer Network compensated us for this post. Of course all opinions are our own, and the research results are from unrelated, independent sources.

Obesity Rates in America Affect Health

Yes, people are dying from obesity and sedentary habits. Women especially are at risk. But you knew this. What you might not know is that you can prolong your life with a minimum investment of time and effort.

Extend Your Life Starting Today

Walking is good for your smile.

Walking is good for your smile.

For every minute you walk briskly, you can reap a potential gain of one to seven extra minutes of life! Midlifers especially benefit from putting in at least 150 minutes a week of moderate exercise (such as brisk walking or a cardio class). If you increase your intensity to a strenuous level, you can double the effect, according to a recent study on exercise and lifespan.

Holy smokes, but that is fairly astounding and under your control! For instance, if 150 minutes of a Low Impact group fitness class can offer you a 1-7 return, then a 75 minute high intensity run or elliptical workout would give you 14 minutes of extended lifespan for every minute you huff and puff your sweaty, baby boomer way to long life!

Two For One Special – Quality and Quantity of Life

Kymberly: Let’s imagine you are like one of the women in my older adult classes who protested when I shared this Fun Fit Fact in the Forever Fit Cardio class I teach: “I don’t want to live longer. What if those extra years are dependent, lonely ones?” Understandable fear and question.

No doubt you have heard the adage that exercise adds life to your years, not just years to your life. You know Alexandra and I HAVE to git on up on our high hossies to extol the many benefits of moving on a regular basis, such as countering depression, enhancing mood, improving optimism and self-image. In other words, active, fit people tend to be happy, engaged people since quality of life goes up along with those added years.

Another Stunning Fun Fit Fact That Will Propel You From Your Seat

Let’s look at another huge cause of weight gain and health risk that has been getting a lot of attention lately — prolonged sitting. (Oops, I think I will now stand up to type this post. Ok, my hiney has gone vertical now). Ready to be motivated? If you reduce your sitting to fewer than three hours per day, you increase longevity by two years. I know I want to be around to see my future grandchildren grow up, visit me, and try to out walk me! Nevah! Well, maybe one day, but by 90 years old I will be ok to be out-exercised by whippersnapper rellies.

Sitting is no longer in fashion

Sitting is no longer in fashion

Wait, there’s more! If you cut back your tv watching time to fewer than two hours per day, you have an estimated life span increase of just over a year. We know, we know – such study results are no guarantees for individuals and are statistical averages only. Still, don’t you have loved ones and a bucket list and things left to do in life that make less sitting, more moving, and more quality years just a little tempting? Why not tip the odds in your favor?

Which Leads Us Back to Life, Back to Reality!

Another Female Breadwinner!!

Another Female Breadwinner!!

 

What if you die youngish like-ish despite your best, healthiest efforts? (Remember this post is sponsored by Royal Neighbors of America, a life insurance company with a difference — the organization’s philanthropic efforts are dedicated to changing women’s lives through its national programs.) While we women outlive men on average, is your family protected financially if you can no longer contribute to the household income? Women tend to be underinsured. I know I carry far less life insurance than does my husband. And I am several years younger and a trophy wife! Just agree and keep reading, will ya?

At the very least, click this calculator to assess your life insurance needs. You never know what might happen….

Alexandra’s Story

Alexandra: A few years ago I received a call that Kymberly had been in a serious car accident. Luckily, the phone call started with, “Don’t worry, she’s going to be okay,” so I didn’t panic…too much. And she was okay (You know, as much as she’ll ever be! Notice I didn’t say “normal”). It was a bit of a wake-up call for me, though, as I have the mindset that my exceptionally good health will protect me from everything, including zombies and locusts.

Back in the parallel universe that is reality, I realized that I needed to add life insurance to the list of steps I’ve taken to protect my sons in case I’m hit by a bus (in clean undies of course). Even though I don’t make a lot of money, every bit counts, and I don’t want my kids to be stuck with my mortgage, car payment, the school loans we took out for my eldest, or COD (cost of death – funeral or cremation). I jumped at the chance to write this post (jumping is good for you), because I think I’m the typical boomer woman — has income, doesn’t have life insurance. And I like the way Royal Neighbors is doing business. What about you; Have your protected YOUR income?

Photo credits: Woman baking bread: Senex Magister; Women walking: loungerie; Women sitting: no copyright restriction via creativecommons.org.

Take good care of yourself and maybe even live longer when you:

A) subscribe to our YouTube channel and blog.

B) Follow us on google +Alexandra and +Kymberly, on Twitter:  AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

C) Hire us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.