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“Every man desires to live long; but no man would be old.” Jonathan Swift
Several years ago, I had a sales job that involved calling on elderly people in their homes. Working in the community of Weston, Missouri I was amazed to find many people in their 90s still living in their own homes. While I don’t have any proof, my theory is the exercise of walking in this hilly Platte River community was a major contributing factor.
Recently I visited with an 84-year-old gentleman in his home in another part of the country. During the course of our interesting conversation, he mentioned he has been falling about once a week. He has already suffered some minor injuries. He is concerned he may not be able to continue living in his own home. He tried assisted living for 3 months, but felt the $4800 expense wasn’t justified. Except for some moderately painful arthritis, he is otherwise healthy.
Because he is all alone since his wife of 57 years passed away, he is also lonely and a bit depressed. Wanting to help, I decided to explore ways this gentleman and others like him may be able to continue living in their own homes. One promising solution is the practice of tai chi.
Tai Chi – Reducing Falls
Fall related injuries in older adults are the leading cause of death and serious injury. Despite its century’s old history, tai chi has only been studied scientifically in recent years. One area that has gotten lots of attention is in the area of fall prevention in the elderly.
One study of men aged 65 showed that those who had been practicing tai chi for at least 10 years scored higher on tests for balance, flexibility, and cardiovascular function than the sedentary group included in the study. The tai chi group didn’t participate in other physical sports or fitness programs on a regular basis.
But, it doesn’t take 10 years to improve balance. Another study of 22 men and women with mild balance disorders were able to significantly improve their balance based on a standard (Romberg) balance test in only eight weeks.
A third study of participants in their 60s and 70s, found practicing tai chi for 60 minutes – 3 times a week showed statistically significant improvement in balance, flexibility, endurance, and muscular strength in as little as 6 weeks. Retesting at 12 weeks showed even more improvement.
Tai Chi – Reducing Depression
There is good evidence from several studies indicating that tai chi, if practiced regularly, may help improve quality of life in the elderly. Beyond improved balance and the preventive effects against falls, it appears that the practice may improve overall physical functioning and sense of well-being.
Although it’s not been proven that tai chi is of any more value than any other exercise in elevating mood, it’s clear that most people who exercise regularly report feeling a euphoric high.
How to learn Tai Chi
Wondering how to get started in tai chi? Although there are various tai chi video exercise programs, to gain full benefits it may be best to seek guidance from a qualified tai chi instructor.
A tai chi instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice tai chi safely. This is especially important if you have injuries, chronic conditions such as arthritis, or balance or coordination problems.
Although tai chi is slow and gentle, with virtually no negative side effects, injuries are possible if tai chi isn’t done properly. It’s possible you could strain yourself or overdo it when first learning. And if you have balance problems, you could fall during tai chi.
You can find tai chi classes in many communities today. Contact your local senior center, YMCA or YWCA, health club, or community education center for help finding qualified instructors.
Tai chi classes also include the added benefit of a social element. Even though tai chi isn’t competitive, the social component has a strong potential to improve overall quality of life. And my 84 year old friend may find it easier to maintain a regular program of tai chi by attending a scheduled class.
If I were advising my new friend, I’d certainly suggest he talk with his doctor before beginning tai chi (or any kind of new exercise program).
April 25, 2009 is World Tai Chi Day. Perhaps you’ll find an event in your area to attend and learn more about this graceful exercise practiced around the world.
When it comes to taking care of your eyes, and I cannot stress this enough, you’ve got to be regular. Get them checked regularly, incorporate healthy eye-food into your daily diet, give your eyes rest & exercise regularly.
According to a 7 year study, running and other brisk activities lead to greater cardio-respiratory fitness that is associated with lower cataract risk in men
Yoga incorporates several poses that increase blood circulation to your eyes and strengthen the eye muscles. Also, several poses reduce stress levels through the body and increase lung power, so your entire body, including your eyes feels refreshed.
Paul McCartney demonstrates some eye yoga exercises he learned in India.
Although, I must add, you mustn’t move your head as much as he does while you are doing these eye exercises.
What Makes the Eyes Weak?
Some of the common age-related eye disorders set in because of a diet that lacks nutrients that improve vision or prevent vision from deteriorating; or due to loss of tissue tightness around the eye socket, leading to droopy or puffy eyelids; or weakening of the retinal muscles leading to lower closer-range vision and so on.
Incidentally, smoking reduces blood circulation to the eyes. And in the study cited above, being overweight can increase your chances of developing cataracts.
Conditions such as cataracts, glaucoma, diabetic retinopathy and dry eyes are so very common these days, what with the way we stare at the computer, walk around without sunglasses on sunny days and stay awake for longer than our eyes can stand.
Cataracts are clumps of protein molecules that cloud up your lens making it difficult to see clearly, whereas a build up of pressure on the optic nerve causes glaucoma. This happens when the watery liquid flowing between the lens and the cornea is blocked.
Small Changes for Healthier Eyes
While at work make sure that the source of light is behind you, and not shining directly at you. Overhead lights are fine as long as they do not throw off the glare at you from the computer screen you are looking at. If you can manage: position the light source over your left shoulder, if you are right-handed, and over your right shoulder if you are left-handed.
If you need glasses, get them (and get glasses of the right power). Do not sacrifice your vision for the sake of not looking ‘nerdy’
Blink. Blink. Blink. Fifteen-twenty times a minute.
Every now and again, rub your palms together and place them over your eyes. Count to 20. Do this regularly.
Don’t let cigarette smoke, or any kind of smoke get into your eyes. It can cause the formation of free radicals in the eye, which can cause macular (retina muscle) degeneration.
Prevent your chances of getting eye infections by washing your hands often, especially if you are in a public space. Do not share face towels or eye cosmetics. And do not rub your eyes too vigorously.
Avoid reading while ill, because this puts extra strain on the eyes
Super Eye Foods
Bilberry extracts. This herb has been shown to slow the development of cataracts. It increases the blood supply to the eyes.
Red, orange, yellow fruits and green vegetables are particularly good for the eyes. They are loaded with antioxidants such as beta carotene, vitamins A, C, E
Omega 3 oils found aplenty in cold water fish such as salmon, tuna, cod and sardines are good for the eyes.
A tea made from eyebright, Echinacea, clover, burdock and licorice boosts your immune system… helping you resist eye infections.
As we age, our face begins to reflect the emotions of a lifetime. They tend to show up as wrinkles, laugh lines, saggy lips, bags under our eyes, double chins, jowls, etc. The costs of maintaining a youthful appearance enrich the plastic surgeons, cosmetic executives, and beauty gurus. But you don’t have to give them your money…
Drop the years! Look younger with a workout for your face.
My mother looks young enough to be my sister. And I suddenly realized why.
A lifetime of telling stories to kids and being the clown when it comes to parties has meant that she is constantly contorting her face, a bit too melodramatically. But, sixty years of entertaining and she doesn’t need to buy anti-wrinkle creams, or any makeup, because her skin GLOWS. Without knowing it, my mum has been a facial yoga fanatic.
While yoga has certainly been popular with those who want to lose weight, regain a supple, flexible body and achieve inner peace, it has got its growing legion of fans among the beauty conscious and age-defiant men and women who have found facial yoga especially beneficial.
Our face betrays our emotions and works overtime when we are stressed, that’s why we look older than our years.
Facial Yoga = Youthful Appearance
Facial yoga is a better, more permanent, and far less expensive way to look younger year after year… and it’s been around for thousands of years.
From the top – 5 lasting benefits of facial yoga. And you don’t even have to stand on your head.
The forehead: Erase frown lines and release your worries. This leads to a more relaxed body
The eyes: Improve your vision, relax the muscles that allow you to move your eyes around. Dry eyes, blurry vision and headaches can be eased away
The cheeks and mouth: As you age, muscle tone begins to decrease, making the face appear as if it is melting, facial yoga sets this right
The chin: Get rid of the double chin and get a sharper jawline
The neck and shoulder: Prevent a drooped posture and wrinkles on the neck
The main benefit of yoga is that it works on your mind as much as your muscles and all organs, putting right imbalances and helping your body work with peak efficiency.
No botox, no surgery, no pills and no creams. Do it regularly and couple it with full body asanas that will improve the circulation of blood to all organs and detoxify the system. Yoga can get rid of wrinkles, laugh lines, saggy lips, bags under your eyes, double chins, jowls and rejuvenate your skin. It can also improve your vision, detox your body and open up your third eye.
If you want to understand how this works, take a look at this simple illustration.
Deep breathing and relaxation. Yoga’s healing powers work on these cornerstones. Since extreme emotions, including, anger, pain, stress and self-hatred, affect how our body works, yoga works by relaxing the muscles that carry the weight of these emotions, and this banishes those negative thoughts. You can’t plot murder while smiling and breathing slowly and focusing on your third eye.
Seven incredible poses
Lion Face: Breathe slowly and hold your breath for as long as you can, stick your tongue out, open your eyes as wide as you can and maintain this posture. Try to stretch your tongue out as far at it goes. This pose increases blood circulation to the face and releases tense muscles around the mouth.
Fish face: Take a deep breath and hold it. Pucker up like a fish, suck in your cheeks and purse your lips. Now try to smile, that is, stretch your lips. It might feel uncomfortable, breathe in and out as slowly as you can.
Look sideways: Hold your head straight, breathe in, now without moving your neck, turn your eyes to the extreme right. Hold the position. After a few seconds, turn your vision to the left. This pose also feels uncomfortable because your eyes have probably exercised so much.
Play the trumpet: Take a deep breath through your mouth and hold the air in your mouth as if you were about to play the trumpet. Try holding on to this pose for 30-60 seconds. Breathe out through your nose. Laugh lines and saggy cheeks are tackled with this pose.
Calm down: Rub your hands together briskly and warm them up. Close your eyes and cup the palms over your eyes. Take a deep breath through your nose and hold it for as long as you can. The eyes will feel relaxed, and the slow breathing eases tense muscles and feelings.
Neck stretch: This pose looks a bit like the zombie dancers in the Thriller video. Tilt your head towards your right, try to touch your ear to your shoulder, without raising your shoulder. Now lift up your left hand, with the fingers still pointing to the floor, and then push the arm down, feel the neck muscles tighten.
Scrunches: Breathe in, close your eyes tight, purse the lips together as tightly as possible, without pushing them downwards, bunch up your fists and make a face as if you were scrunching your face to stop from crying. Release the pose when you need to take a breath. This relaxes the whole face.
How To Make Sure You Don’t Slump Down And Lose Inches From Your Height As You Grow Older
If you are sitting on a chair and reading this, you have to read this right through. A slumped back, hunched shoulders and waistlines that jut out and keep spreading are the bane of office workers across the globe. Bad posture is not just ugly its implications on your health are just plain dangerous.
Why Is Bad Posture Terrible For You
With bad posture, your rib cage starts pressing down on the major organs – giving them less space to function.
Your waistline gains a few inches because of that
And you lose a few inches from your height
Your stomach will jut out and dieting won’t help
You’ll suffer from back aches which won’t go away easily
Flexibility is reduced and one shoulder tends to be higher than the other
You’ll become injury prone because of poor posture.
According to some science, bad posture also leads to having more negative thoughts.
Worst of all, you’ll never feel fresh and rested even after you wake up from a good nights sleep
But, and here is the big BUT, you can’t correct bad posture by just sitting up straight. You just can’t. All you will achieve is an unnatural looking posture, a stiff(er) back, tense neck and shoulder muscles and that’s as bad as a slumped spine.
Six Tips To Rectify Your Bad Posture
The answer to bad posture is stronger muscles. A regular dose of flexibility and strengthening exercises are all you need to start with. Here are 6 tips that will help you cultivate better posture habits and build muscle strength and flexibility:
1.Audit Your Posture Everyday: Start each day by paying attention to you spine and your posture. Stand in front of a mirror, distribute your weight evenly on both feet and check to see if your shoulders are too hunched or drawn up. Is your head tilting to one side? Note that the stomach gets pulled in and the neck doesn’t droop forward.
2. Posture Tips While Standing: When at ease, you should feel no tension or pull along your shoulders, neck, pelvis or knees. Keep this in mind as you go through your day. When you get up for a break, stretch a bit and take a few deep breaths. Let your shoulders loosen up. If most of your work is done standing up, try not to rest your weight on just one foot. Keep your feet slightly apart and distribute your weight equally. Or place a box in front of you, slightly larger than a shoe box, and rest one foot on it at regular intervals. This takes the stress of your back for a while.
3. Posture Tips While Sitting: In the office, get yourself a proper chair that gives your back enough support. Uncross your legs, or you would be tilting to one side for hours without realizing it.
4. Quick 3 Second Posture Hack: Every few minutes roll up your shoulders till they almost touch your ears. Combine this quick exercise with a short routine in which you bring your elbows to touch each other.
5. Fix Your Posture And Build Strength With Yoga Focus on strengthening your abdomen, lower back, hips and buttocks. Yoga is good for flexibility and strength. Especially the posture called, “The Plank Pose”. It’s easy to do and there are many variations. Here is a 2 minute youtube video of it:
6. Lift Weight To Build Strength Go to the gym and start lifting weights to build your strength and fix your posture. Three great exercises that help in good posture are:
Reams of research, testimonials, and case studies can’t all be wrong. The company of a pet can elevate your mood, lower your blood pressure, compel you to exercise, give you an active social life, and drive away the blues — all signs of a healthy lifestyle.
Top 7 Reasons Why Pets Are Sometimes Better Than Your Doctor
Regular exercise
Exercise is the number one reason why people with pets tend to have healthier lives than those who don’t have pets. A dog takes walks very seriously, so you can’t skip this routine. And you benefit because of the regular exercise.
Love and responsibilities:
Some people take better care of themselves when they are responsible for the care of someone else. Having a pet is like having a child to look after. So pet owners tend to be more aware of the importance of diet & exercise and be more alert for signs of illness.
And what better stress-buster could you find than a non-judgmental, affectionate, and comforting pet that welcomes you home.
Boost your immune system
A roll in the grass and a jog is good for both your dog and you. The fresh air and the rush of exercise benefits the immune system gives you a boost in energy.
Laughing it off
Pets are very entertaining, and by watching their antics and talking about them, pets encourage us to look at the lighter side of life. And of course, laughing it off is another proven stress buster.
Getting over trauma
In old-age homes, orphanages, hospitals and rehabilitation centers, therapy dogs and other pets are used to supplement post-trauma care. Their presence is found to be soothing, comforting and leads to a faster healing process. Studies have found that post-operative care is more successful for those with pets.
It’s all in the head
Pet owners feel healthy. They report high energy levels, a more laid back lifestyle, and a greater appreciation of the important things in life.
Fighting the blues
After retirement, pets provide the impetus to people to get out and have an active social life. Visiting the park, going shopping, and pet sitting with friends are all effective in banishing depression and loneliness. A sense of security develops over time, with people depending on their pets to anchor them through emotional upheavals.
A word of caution
Caring for a pet is no less difficult or expensive than caring for a child. So this is not for the busy sales executive or those who are out of town for most of the year. You have to set aside time and space to bring home a pet. Once you do be prepared to invest some time training your pet and making it feel happy and loved.
That said, there’s no doubt that pets can sniff out the livelier, healthier side of you.
Walking is not just one of the earliest forms of exercise you learn, it is rather efficient as well. Not only does it get you to Point B, it also relieves fatigue, clears the mind, controls weight, cures insomnia and increases bone mass.
Walking is the best overall exercise according to experts and numerous studies. If done correctly, this low-impact exercise has several long-term benefits.
Walking Increases bone mass
While eating right certainly helps, weight-bearing exercises such as walking can increase bone mass. Walking is as good as running, if not safer. Stick to a regular regime once you get started – walking for at least 20 minutes and more than thrice a week.
However, you have to be patient, it takes a lot of time to see its benefits.
The good news? No one is too old to get started and menopausal women find that this is a great way of strengthening bones.
Walking Alleviates Constipation
Walking stimulates muscles all over the body and increases blood circulation, especially in the stomach. Pregnant women adapt easily to this as a kind of light workout.
Walking Keeps a Check on Diabetes
Brisk walking helps Type II diabetics by leading to weight loss. If you walk at least a mile everyday, you would be burning close to 100 calories and after a year you would have lost close to 10 pounds.
It also helps improve blood-sugar control. Compared to those who lead relatively sedentary lifestyles, those who walk regularly find that insulin is efficiently absorbed by the body.
Walking Gets Rid of Insomnia
Insomnia can disturb the delicate balance of your body and lead to changes in your hormones. However, walking in the late afternoon or early in the evening tires your muscles, increases blood circulation and raises the body temperature. Once you get home, the temperature begins to fall, making you feel sleepy. Coupled with the right diet, walking can help alleviate sleeplessness.
Walking Relieves Sinusitis
Most people suffering from sinusitis feel some kind of relief when they are active in a normal environment. Indeed, any form of exercise releases adrenalin in the body that constricts blood vessels and reduces swelling in the sinuses. Walking is one such kind of exercise that relieves the problems caused due to sinusitis.
Walking Cures Varicose veins
Sitting or standing for too long makes the blood pool in your lower extremities. But walking can prevent this. Studies have shown that adults who lead sedentary lifestyles were more likely to have varicose veins than those who walked at least twice in a day.
Walking Helps Preventing Arterial & Heart Disease
Walking briskly increases the protective HDL (high density lipoprotein) cholesterol in the body, this in turn strengthens the heart and helps in controlling weight.
Walking Also Relieves Pain
Endorphins, the body’s natural painkillers are released as a person works out. This effect lasts for several hours and can be made to last for longer if the exercise time is staggered through the day — 20 minutes in the morning and 20 minutes in the late afternoon.
Walking Beats Cellulite
Walking tightens the muscles and improves body tone. It also boosts the circulation of lymph in the body which would have otherwise led to an accumulation of fats in the tissues.
Walking Tips
Read your body’s signals before you embark on a long walk, always warm up if you have just had a meal. Check your blood pressure and heartbeat rate before and after. Do not push yourself too far, rather work gradually towards taking longer and longer walks. Wear comfortable shoes and light clothes. If you find someone to accompany you on the walks, it serves two purposes, one, you keep your mind off worrying about not doing it right, two, if while talking you are short of breath it is an indicator that you are pushing yourself too hard.
As we grow older many body parts tend to well… sag. And the health and beauty industry have made fortunes with products that claim to reverse this process – at least temporarily. From $45 or more for the latest facial in a bottle to expensive spa treatments only afforded by the Hollywood elite, to tummy tucks and breast enhancements, there seems no end to the ways you can spend your money on treatments of dubious value.
Since most of this sag is directly related to the effects of gravity, one might think jumping on the next space flight might be just the ticket. After all, there’s no gravity in space, right? But, you’d be wrong…
Weightlessness Causes Similar Problems To Aging
You see life on earth evolved in the presence of gravity, and NASA has discovered many problems result in the human body in the weightlessness of space travel. And all of these problems are also present in aging.
Cardiovascular deconditioning
Balance disorders
Weakening bones and muscles
Disturbed sleep
Depressed immune response
To top it off, Science Daily reports on a study done at Georgetown University Medical Center that indicates space radiation may cause prolonged cellular damage to astronauts. Beyond that, this damage could result in premature aging and an increased risk of colon cancer.
Now that your hopes of buying a house in space and living forever are crushed, what can you do?
Does Exercise Work?
There’s little doubt exercise can be of value, but it’s not easy. My wife who is on the downhill slide of her 40s complains the sags are persistent. This despite doing Pilates, weight workouts, and jogging 3 times a week for over a year.
So whats one to do?
Combining Weightlessness and Yoga: AntiGravity Yoga
I don’t know if it’s possible to do yoga in space, but Christopher Harrison has created AntiGravity Yoga. AntiGravity Yoga is a fitness regime designed to increase one’s overall health and physical agility while having fun and creating beauty. The benefits listed on their website include:
Decompress tight joints, relieving pressure while aligning the vertebrae of the spine without strain
Perform advanced yoga inversions without neck or back compression
Hold challenging yoga postures longer and in correct alignment
Stretch further with less strain
Create better body awareness while increasing overall agility
AntiGravity Yoga is done with using the AntiGravity Hammock, which acts as a soft trapeze, supporting you as you master simple suspension techniques leading to advanced inverted poses. But unfortunately, just like space travel, it’s not available to everyone.
AntiGravity Yoga movement called “Wings” is started by and remains exclusive to Crunch Gyms. But currently AntiGravity Yoga classes are only available in LA, San Francisco, Atlanta, Chicago, Miami, & New York City. If you live near one of these, you can get more information by visiting the AntiGravity Yoga website.
At this time it appears they have no “home version” of the antigravity yoga. But we’ll keep an eye out for home versions of antigravity yoga. And let you know about it.
Hope You Can Cut a Cake with a 100 Candles on it One Day!
1. Drink a lot of water
The benefits of drinking water cannot be understated. It is used by the body to flush out toxins and other waste products. Water also is one of the best tools for weight loss, besides assisting in clearing your skin.
Drinking a good amount of water could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.
The important question to bear in mind is how much water should one consume? The amount would be different for different people, depending on factors such as the body weight, physical activity, health of the person, etc. However, you should avoid drinking water only when you are thirsty, instead you should make a routine – drink a glass of water first thing in the morning, another glass with each meal, one between meals and before, during and after a workout. Thus you should ensure that you do not feel thirsty.
(To get a quick and easy formula that tells you how much water your body needs, subscribe to the “7 Essential Secrets to Longevity” above.)
2. Have an anti-oxidant rich diet
It is a well known fact that the aging process is directly influenced by the food you eat. Hence you should consume a lot of fresh fruits and vegetables such as broccoli, tomatoes, carrots, squash, berries, apricots, and pink grapefruit, as they are rich in anti oxidizing agents. The anti oxidizing agents or antioxidants as they are commonly referred to, protect the cells of our bodies from the damage caused by free radicals. This in effect means they slow down the aging process of the body and thus help you live a long, healthy life.
Also you must ensure that you get sufficient doses of Vitamin C & Vitamin E as these two are important anti-oxidants. The common sources of Vitamin C are citrus fruits such as oranges and lime, green peppers, broccoli, green leafy vegetables, strawberries and tomatoes. Whereas nuts & seeds, whole grains, green leafy vegetables, vegetable oil and liver oil contain Vitamin E.
3. Ensure that you exercise regularly
Exercise will not only help you lose weight and stay in shape, but it also helps in slowing down the aging process. If you exercise regularly, a number of ailments associated with aging can be reduced. These include insomnia, back and joint pain, flexibility, stress related disorders, weight-gain, etc. Also exercise has the added advantage of making you feel more energetic, preventing the incidence of high blood pressure, increasing blood flow to your skin, reducing stress and increasing your metabolism rate.
Another aspect of exercise – especially during the aging process – is that it helps you be more independent and increases your self-esteem, thus reducing the phobias/fears normally associated with aging.
4. Reduce stress
You would be familiar with stress and its harmful effects on the human body. However, you must remember that not all stress is bad! To a certain extent, stress is needed by the body to perform its day-to-day functions.
The problem arises when the stress level increases and the body is affected by its harmful effects. Hence in order to minimize the damage done to the body by excess stress, it is necessary to keep it in check. There are many ways by which this can be done such as deep breathing, listening to soothing music, meditation, yoga, etc.
Another way to alleviate stress is to learn the art of time management in your daily life. This will help you allocate some time for yourself on a daily basis, which can be used for practicing meditation or any other technique to reduce stress.
5. Sufficient sleep
The lack of sufficient sleep not only makes you age faster but also makes you look older.
When you do not get enough sleep, you feel tired and find it difficult to concentrate. Also you tend to be irritable and grumpy, as a result you may not be able to perform your tasks efficiently. The best way to avoid all the problems caused by lack of sufficient sleep would be to ensure that you get a good night’s rest.
The main problem is how many hours of sleep does an individual require? This figure differs from person-to-person and generally reduces as one grows older. A good way to check if you are receiving adequate sleep is to see if you feel refreshed when you wake up in the morning and you do not feel sleepy during the day. If not, chances are you are not getting sufficient sleep. In such a scenario, it is essential to sleep for some more time and see if the drowsiness reduces.
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