BetterLiving
For aHealthyYou
F H l h Y
Fitness Regimens For Those 50+
Fitness is an important component of overall wellness. Indeed, staying active has been linked to a number of noteworthy benefits, including decreased disease risk and improved mental health.
Routine exercise helps a person burn calories and maintain a healthy weight. Tufts Medicine says weight gain is common among aging individuals, with both men and women tending to put on weight in their mid-sections. Weight gain is a risk factor for diabetes and cardiovascular disease. Older adults may need to step up their fitness regimens to combat growing waistlines.
Staying active also can help with muscle and bone density, which can decline with age. The American Academy of Orthopaedic Surgeons says exercise is important for maintaining bone strength as the body ages. Strength-training exercises put stress on bones so they can make bones stronger.
Now that it is apparent why fitness is key during senior years, it’s time to explore some routines that
may be best for people age 50 and older.
Yoga
Yoga is a low-impact practice that improves muscle strength, balance, mobility, and flexibility. All of these factors are important for seniors. For those who find that conventional forms of yoga are too taxing on joints and bones, chair yoga is a lower-impact form of the exercise.
Cycling
Riding a bike is a cardiovascular workout that offers a wide range of benefits. Most people find riding a bike is easy on the joints, and regular cycling can increase muscle strength and enhance flexibility. The pace and intensity of rides can be customized depending on riders’ speed and the routes they ride.
Pilates
Joseph Pilates developed an exercise routine that now bears his name in the early twentieth century. Pilates emphasizes core strength and stability, but works all the major muscle groups in the body.
Since it is another low-impact exercise, it can be suitable for people with joint issues.
Body weight exercises
As individuals age, they may find that working with dumbells, barbells or weight equipment at the gym is too taxing. Using body weight to build strength is a low-intensity option. Squats, wall push-ups, chair push-ups, and resistance bands can be used to build strength.
Walking
Walking is an unsung hero in the fitness realm. According to Better Health Channel, just 30 minutes of walking every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. Walking is low-impact and less taxing on joints than jogging or running.
Seniors have a host of options to stay active as they navigate their changing fitness needs.
HowToTakeA PauseFromThe DailyGrind
Stressaffects justabout everyone.The American Institute of Stress estimates 80 percent of adultsinthe United States experience stress on aregular basis.Worldwide, theWorld HealthOrganizationreports that more than 75 percent of adults experience stress at some point in their lives.
Healthwoes, employment,politics, andnegative news all cancontributetopeople feelingstressed. So canengagingina dailyroutine that elicitsthe “GroundhogDay”effect, or when each dayseems like acarbon copy of theone before.Finding ways to take abreak from adailyroutine canhelp individualsbecomehappierand healthier.
Think about anew job
If work obligations are eating intopersonaltime and responsibilities aregrowing exponentially, it mightbetime to seek anew path that offersa better work-lifebalance.
Focusonself-care
People need to dedicatetime foractivitiesthat help them unwind,suchasmeditation, yoga, reading, or taking awalkoutside.Justa fewminutes of self-careeachday canhelp. Individuals can incorporatesomedeep-breathingexercisesintoa lunchhour or use time afterdinner to stroll the neighborhood with thedog or family to decompress.
Make time forhobbies
Individuals cantreat hobbies andother interests just as they wouldpersonal or work obligations Addtime forhobbies to your dailycalendar and assign them thesame significance as work-related tasks.
Prioritizeexercise
TheMayoClinicsaysexercise canalleviate stress andrelease endorphins,which canimprove mood
and reduce anxiety. Exercise also canclear the brainbyhelpingaperson focusonmovements instead of worries. Makeexercise anon-negotiable componentofdaily life.Takingthe stairs, walkingtoworkorschool,parking further away from stores in parking lots,and doinglittleburstsof activity severaltimesaday canensure exercise becomespartofthe routine.
Utilize personal andsicktime
Many peopleare lettingtheir vacation and other personaldaysgotowaste. A2023 survey released by thefintechlendingfirm Sorbet found that 62 percent of American workerswithpersonaltime off (PTO)did notuse it all. Plus,5.5 percent did nottakeany time off thepreviousyear. Fearsof fallingbehindand pressures to appear dedicated aredriving thesebehaviors. Accordingtothe invoicingcompanySkynova,the averageAmerican takes14daysoff from work ayearwhile Europeanstake24days. Usingall personaltimeisdefinitely away to take abreak from thedailygrind.
For more than20years, the team at The Harold Leever Regional CancerCenter has provideda patientand family-centered approach to cancer care by integrating prevention,detection, treatment and survivorship services.
We areproud to serve our Waterburycommunity.
1075 ChaseParkway, Waterbury, CT • (203)575-5555 leevercancercenter.org
Health should be a priority, but too often life gets in the way and individuals take a reactive, rather than proactive, approach to their personal well-being. But living healthier need not be so difficult. In fact, research suggests that small, positive changes in how a person lives each day creates a healthier person over time.
Promote Health With These Daily Habits Simple Ways To Make A Diet More Nutritious
· Wear sunscreen every day. After washing your face each morning, apply a facial moisturizer with an SPF of at least 30, or blend equal parts of sunscreen and regular moisturizer, suggests Harvard Health. Use it on the face, neck, ears, and any thinning hair spots on the scalp. Skin cancer is the most common type of the disease worldwide, and wearing sunscreen can help many people avoid it.
NA Hologic-Gallup survey on the state of women’s health conducted in April 2024 found 63 percent of respondents said it was hard for them to make health a priority. They cited feeling overwhelmed, needing to care for others before themselves, emotional/mental health, and work as the top barriers to focusing on health. But it’s important that both women and men recognize that small changes can add up to big results. These healthy habits can help individuals start living healthier lifestyles.
· Get some exercise. Regular physical activity is one of the most important things a person can do fo his or her health. Exercise helps manage weight, reduces the risk of disease, strengthens bones and muscles, and improves brain health. The Centers for Disease Control and Prevention says adults should aim for at least 150 minutes (30 minutes a day for five days) of moderate-intensity aerobic activity a week. A great place to begin is with a daily walk, which is a simple and effective habit that does not require a lot of time and no equipment except a good pair of athletic shoes.
· Spend time outdoors It takes just a few minutes in the sun to raise vitamin D levels. Vitamin D is necessary for bone and heart health and helps to boost mood, says WebMD. Various studies indicate spending time in green spaces promotes calm and increases happiness.
· Plan your meals Meal planning is not just a way to manage food budgets. It’s also a great method to being more mindful of food choices and avoiding impulse buys or meals that may not be as healthy as they can be. Adding more plant-based foods to a diet is a good start. Such foods can reduce the risk of chronic conditions like high cholesterol and hypertension.
· Stay hydrated. Hydration supports good digestion, increases energy and may improve brain performance, states Harvard Health. Drink a glass of water each day upon waking up and with every meal. Older adults often do not feel thirst like they did when they were younger, so it is especially important for seniors to stay hydrated.
utritious foods are a cornerstone of a healthy lifestyle. The World Health Organization says a healthy diet protects a person against many chronic noncommunicable diseases, such as heart disease, cancer and diabetes. Nutritious foods also help a person get to or maintain a healthy weight, promote stronger bones and teeth, and positively affect long-term mental health.
People often wonder how they can improve their daily diets. Here are some ways to make meals more nutritious.
· Eat an array of fruits and vegetables. Healthline notes a diet rich in fruits and vegetables has been proven to offer many health benefits. Incorporating a variety of fruits and vegetables into the meals eaten each day will provide fiber, vitamins, minerals, and antioxidants. Vegetables also are low in calories and fat, which aligns with diets designed for weight management. Health experts suggest eating greens and other vegetables first so that you fill up and are therefore less likely to eat fewer, less nutritious foods during each meal.
· Consume sufficient healthy sources of protein. Protein is important for managing hunger and sustaining energy and maintaining muscle. Lean sources of protein are best, and can include skinless poultry, unprocessed lean meats, seafood and fish, legumes, and nuts. Eggs also are excellent sources of protein. Fish tends to be low in calories for the amount of protein it provides. Try to incorporate oily fish like salmon into your culinary repertoire since it’s a source of heart-healthy omega-3 fatty acids.
Rest Assured...
•Weare committedtomeeting your needs& helping you thrive at home.
•Individualized person- centered care plans to promote optimal well- being &healing.
•Weare licensed,bonded &insured to protect you.
•Weprovideinclusive services that are secure &reliable.
· Choose whole grain carbohydrates. When selecting breads, cereals, rices, and other carbohydrates, select higher fiber or whole grain varieties. Whole grains contain more fiber than white or refined starches and will help you feel fuller longer.
· Practice additional smart eating tips. In addition to the foods eaten, there are ways to eat in a more healthy manner Slow down when eating and savor the foods Gauge whether you feel full before going back for another portion. Eating foods off a smaller plate can trick the brain into thinking you ate more, a tactic that can help to reduce portion sizes. Cook and prepare more foods at home where you can control ingredients.
The Sweet Truth About Fruit And Sugar
Fresh fruit is a delicious treat that can be enjoyed any time of year, but consumption seems to heat up as the mercury rises. Many fruits come into season in spring and summer. Cherries, melons, plums, nectarines, and blueberries are just some of the tasty fruits that are typically enjoyed during warm months. But for those who are trying to eat healthy, they may wonder if fruit - which tends to be high in sugar - aligns with their diet and exercise plans.
People long have been advised to monitor their sugar consumption. Harvard Health reports that the effects of too much sugar intake can result in elevated blood pressure, inflammation, weight gain, diabetes, and fatty liver disease. Yet fruits are listed on the USDA’s Dietary Guidelines for Americans, with experts saying adults should aim for 1.5 to two cups of fruit per day, or about two servings. That’s because not all sugar is created equal. Fruit contains naturally occurring sugar (fructose) rather than the added sugar that is in many foods, baked goods and candy. According to the Cleveland Clinic, the body processes natural sugars differently than it would sugar in cookies and cakes. Healthline indicates that fructose is only harmful in large amounts, and it is difficult to get excessive amounts of fructose from fruit. That means for most people, the amount of sugar in fruit is safe to eat.
Fruits tend to be loaded with fiber and water, which can help a person feel fuller, longer. And the high fiber content means fruits will take a while to digest and the fructose will be processed by the liver slowly, which should not cause a sugar spike like added sugar would.
That isn’t to say that all forms of fruit are the same. Eating whole fruit is the best type because of the fiber and the protective nutrients, including antiox-
idants. Fruit juice is a more concentrated source of fructose that doesn’t have the fiber to moderate sugar absorption. Excessive fruit juice intake can cause fat deposition in the liver, obesity, and insulin resistance since juice is stripped of the fiber and often nutrients during processing.
Those who want to avoid the fruits with the highest sugar concentration should skip mangoes and apples, which have 46 and 25.1 grams of sugar in one piece of fruit, respectively However, unless a person has diabetes or another health condition where blood sugar levels need to be monitored, individuals shouldn’t fret about the fruit in sugar, as most don’t eat enough for the sugar to be a concern.
How Exercise Builds A Stronger Heart
The benefits of physical activity are well-documented. Adults may be reminded of the short- and long-term benefits of exercise when visiting their physicians for annual well visits or to treat an illness. Though exercise is often viewed as a means to losing weight, it’s equally important for people of all ages to recognize the many other ways physical activity benefits the body, including its role in heart health.
The World Health Organization reports that cardiovascular diseases (CVDs) are the leading causes of death across the globe. A host of variables can lead to a CVD diagnosis, and a sedentary lifestyle is among them. By including exercise in their daily routines, individuals can build a stronger heart that benefits their bodies in myriad ways
Coronary heart disease is a condition marked by the buildup of plaque in the coronary arteries, which the NHLBI notes supply the heart muscle with oxygen-rich blood. Moderate- and vigorous-intensity aerobic activity has been linked to a lower risk for coronary heart disease because it can help people lower their blood pressure; reduce a type of fat in the blood known as triglycerides; increase “good” cholesterol levels; help the body manage its blood sugar and insulin levels; and reduce levels of C-reactive protein (CRP), which is a sign of inflam-
mation associated with a higher risk of heart disease.
These are just a handful of the ways that exercise can help individuals build a stronger heart. Individuals who have already been diagnosed with heart disease and have lived a largely sedentary lifestyle are
urged to speak with their physicians about safe ways to incorporate exercise into their daily routines.
Vigorous aerobic activity may not be safe for people who have heart disease, so anyone in that situation should not simply begin exercising on their own.
Making The Switch To Early-Morning Workouts
There are some benefits to getting a fitness fix in while the sun is rising. Get started with these tips.
One of the common complaints among people who want to be more active is that they can’t seem to fit exercise in when work, school or family responsibilities get top billing. According to the Better Health Channel, lack of time is a common perceived barrier to physical activity, with men age 30 to 50 saying they are typically too busy with work and family commitments to exercise regularly. And when leisure time is limited, they’d much rather choose recreational activities over heading to the gym.
There are many ways to make exercise fit into a busy schedule, and one of them is to switch when you exercise. Opting for early-morning workouts can free up time later in the day. Plus, there are some benefits to getting a fitness fix in while the sun is rising. Get started with these tips.
· Skip afternoon caffeine and evening alcohol. Getting up early to exercise will likely require an adjustment period. One way to make it easier to rise and shine a few hours earlier is to limit behaviors that can make it hard to get out of bed. Coffee and other caffeinated products can make it challenging to fall asleep at night if consumed too late in the day. Alcoholic beverages, while they may cause you to fall asleep faster, adversely affect sleep quality. When sleep is compromised, you may be more inclined to hit the snooze button.
· Gradually move your wake-up time. Progressing slowly by waking up about 15 minutes earlier each week can help you achieve your goal without it being a big shock to the system. As you build up to the new wake-up time, fit in short workouts in this newly acquired free time.
· Consider a home gym setup. If the thought of venturing out to a gym or another facility in the wee hours of the morning his unappealing, think about outfitting a space in your home with workout equipment. Doing so may facilitate an early fitness routine.
· Prepare workout gear the night before. The lifestyle experts at Real Simple suggest laying out workout gear and other items needed for the day the night before. This way you can get up and out quickly without forgetting things.
· Enlist a buddy to exercise as well. Having someone to whom you are accountable can help keep early workouts on the docket. A workout pal can motivate you to get exercise in, and you can do the same for your partner. If someone is counting on you, you’ll be less likely to skip a workout.
How It Pays To Pedal Your Bicycle
Physical activity is widely recognized as a vital component of long-term health. Finding time for physical activity each day can pay notable dividends, but many people find it hard to maintain their motivation to exercise. In such instances, identifying a physical activity that’s both fun and great exercise can help people get over the motivational hump.
Cycling fits the bill for millions of people who want to have fun and be physically active at the same time. Cycling increased in popularity by a notable margin in recent decades. According to data from Statista released in 2025, the number of cycling participants in the United States increased from 42.4 million in 2010 to 54.7 million in 2022. Cycling also is popular in Canada, where Made in CA reports that 16 percent of Canadians cycle at least once per week The millions across the U.S. and Canada who cycle each day or each week are reaping numerous health benefits, each of which merits consideration for those looking for a fun way to be physically active.
· Cycling can build strength and improve flexibility. The Cleveland Clinic notes that cycling increases muscular strength and endurance. The movements required to pedal a bicycle also are great for flexibility, particularly in the lower half of the body. Cycling helps to loosen the quadriceps, hamstrings, calves, and hips, ultimately contributing to a more flexible body for regular cyclists.
· Cycling helps to improve balance. A 2015 study published in the Journal of Physical Therapy Science concluded that stationary cycling helped to improve balance in chronic stroke patients. But individuals need not be recovering from stroke nor ride stationary bikes to reap this benefit. The Cleveland Clinic notes that cycling requires riders to be in a specific position while riding their bikes, and that requirement trains the body to maintain better posture. After all, riding a bike requires balance, so it makes sense that riding more often will lead to notable improvements in balance that can reduce risk for falls
· Cycling works out the entire body. One of the more notable benefits of cycling is its impact on the whole body. In addition to the already noted benefit of improving flexibility in the lower body, cycling benefits areas above the waist, including the core and lats. The cycling experts at Peloton note that cycling relies on the core to help the body maintain stability and control, keeping
· Cycling on a traditional bicycle gets you outdoors, which can benefit mental health. Cycling also can benefit mental health by encouraging riders on non-stationary bikes to get outdoors. Researchers have uncovered numerous ways that exposure to nature benefits mental health. For
example, a 2019 study published in the journal Science Advances found that people who spent time in nature experienced increases in happiness and subjective well-being.
Cycling is a fun activity that also pays numerous health dividends, making it a great option for people looking for enjoyable ways to exercise more.
abdominal muscles activated throughout each session on a bike.
Fill Up On HealthyEatingPointers
Dietand exercise arethe keycomponentsof maintainingahealthy weight and protectingyourself againstchronicdisease.Accordingtothe MissouriDepartmentofHealth& Senior Services,eatingsmartand beingactivehave similar effects,includingreducingriskfor heart disease, high blood pressure,stroke, some cancers, and diabetes. In addition, thesehealthy living strategiescan improvepersonal appearanceand improve overall well-being-helpingpeople livelongerand maintain theirindependence.
People maywonder howtoeat better when faced with manydiets,eachof which promisesgreat results. It canbeconfusing whennavigatingall of the options,and thereisnomagic formulatoeating better.Common sensecan come intoplaywhen attempting to eatbetter, and individuals also can consider thesestrategiestomakedietworkfor them as they seektolivehealthier.
·Eat colorful, varied,nutritionallydense foods. Medical News Todaysayseachmealshould be 50 percent fruitand vegetables, 25 percent whole grains,and 25 percent protein.Selectanarray of colorfulfoods that will providemostofthe nutrientsneeded
·Choose fiber-richfoods.Fresh fruitsand vegetables, whole grains, nuts,and legumesare good sourcesoffiber.Fiber helpspeoplemaintaindigestive healthand canhelpyou to feel fuller longer, reducingthe potential forovereating, accordingto theCentersfor Disease Controland Prevention.
·Notehow youfeelafter eating.Createafood journalwhereyou jotdownnotes about howyou feel aftereatingcertain foods. If younoticethatcer-
tain foods or ingredients triggeradverse reactions,it maybeworth avoiding that type of food or looking foranalternative.Stomachupset or bloating after eating dairy, forexample,may indicateanintolerancefor lactose.
·Explorethe Mediterranean diet. While you should avoid faddiets that oftenproduceshort-term but unsustainableresults, aMediterranean diet has stood thetestoftime.Accordingtothe authorsof anew studypublished in JAMA NetworkOpenin October2023, middle-agedand older adultswith overweight or obesityand metabolic syndrome lost visceral fat(bellyfat)and showedagreater reduction in thepercentageoftotal fatwhile adheringto
aMediterranean diet. They alsohad delayedloss of lean body mass, whichoften comeswithaging. Mediterranean diets prioritizelegumes, seafood, vegetables,and “good” fats likeoliveoil.
·Controlportion sizes. Sometimesit’snot what youeat buthow much youeat that affects health. Weighing and measuringfood canhelpyou control portions and understand howmanycaloriesyou’re consumingeachday.The National Institutes of Healthsayseatingplans that favor1,200 to 1,500 caloriesper dayfor women and 1,500 to 1,800 for menare good targetstolose weight at ahealthy pace when combined with moderateexercise.
How To Establish Fitness Goals For Kids
Physical activity benefits people of all ages, including kids. Despite widespread recognition of the positive impact physical activity has on children, many kids are not getting enough exercise. In an analysis of data collected as part od the 2019 Youth Risk Behavior Survey, the Centers for Disease Control and Prevention found that less than one in four children between the ages of six and 17 participates in 60 minutes of physical activity per day.
When established in childhood and adolescence, good habits like exercising regularly can set young people up for a long, healthy life. Perhaps in recognition of that, parents often look for ways to promote physical activity to their youngsters. Setting fitness goals is one way to help young people exercise more, and the following are a handful of strategies parents can try as they seek to promote a love of physical activity in their children.
· Include fun activities in a fitness plan. Adults recognize the importance of planning when aspiring to achieve certain goals, and a plan can be just as integral to getting kids to be more physically active. When devising a fitness plan, parents should be sure to include activities kids find fun. Just because Dad liked playing baseball doesn’t mean his children will. Identify activities that kids enjoy, whether it’s hiking or cycling or playing an organized sport, and include that in the fitness plan.
· Involve kids’ friends. Parents often make exercising a family affair, but a 2015 study led by a researcher affiliated with Cincinnati Children’s Hospital Medical Center found that children who exercised with friends were far less likely to cite barriers such as lack of enjoyment or lack of energy as reasons for not exercising. In essence, kids are more inspired to exercise with friends than they are with family members. When establishing fitness goals for kids, parents can work with other parents so kids can pursue those goals together,
increasing the chances that those pursuits will be successful.
· Set aside time to exercise each day. Physical activity should be part of everyone’s daily routine, and kids are no exception. Such activity does not need to be a grueling workout, and indeed children’s bodies will need time to recover after especially strenuous exercise. But setting aside time each day to be physically active is a good way to ensure kids’ lifestyles are not predominantly sedentary.
· Make the goals attainable. Parents may know before kids begin exercising or notice shortly after they start being more physi-
cally active how much kids can reasonably handle The YMCA notes that’s an important factor to consider, as fitness goals should be attainable so anyone adjusting to a new regimen, even kids, stays motivated. A child’s pediatrician can advise on how much exercise youngsters should get each day, and parents can help kids gradually reach that point by setting challenging but attainable goals.
Regular physical activity can benefit kids for the rest of their lives. Parents can pitch in by embracing various strategies to help kids establish attainable goals that make fitness fun.
How Deep Breathing CanHelpAlleviateStress
Stressisanormal part of lifethatisnot always as badas it mayseem. Forexample,a2013 studyfromresearchersatthe UniversityofCalifornia,Berkeleyfoundthat acutestresscaused stems in thebrainsofratstoproliferate intonew nerve cells that ultimatelyimprovedthe animals’ mental performance.Thatled researcherstoconclude that intermittent stressfuleventscan improvealertness,whichin turn canhelpindividuals perform better.
When noting thepotentially positiveeffects of stress,it’s important to note that thoserewards areonlyreapedwhen stress is acute. VeryWellMind notesacute stress is commonly experienced afew timeseachday in thefaceofanimmediate threat.Prolongedstress, oftenreferredtoaschronic stress,is dangerous, as it cancontribute to conditions like high blood pressurethatincrease individuals’riskfor cardiovascular diseaseand stroke.Combating chronic stress mayrequire lifestylechanges and theadoption of additional strategies, includingbreathingtechniques.
Skeptics mayquestion theefficacy of breathingasa means to
combating stress.However,the National Council forMentalWellbeingnotes that studieshave determined breathingexercisescan help to alleviatestressbytrickingthe brainintothinking a person is in adifferentemotionalstate than he or she is actuallyin. When aperson is confronting astressful situation, breathingspeeds up andbecomesirregular and shallow. Breathing exerciseshelppeople slow down their breathing, thus tricking thebrain intothinkinga personis in acalmstate wherenothreatisperceived.
Deep breathingexercisescan help people confront stressfulsituations,and WebMDoffers aguideline peoplecan look to as they to seek to calm their nerves.
Deep Breathing
WebMD notesthatshort,shallowbreaths into the chestare common butcan contributeto feelings of anxiety and fatigue. Deep breathing techniquesare designed to teachpeople howto take bigger breaths. Adeep breathingexercise canbegin aftera person finds acomfortable position and then breathes in throughthe nose andletsthe bellyfill with air.Then breatheout throughthe nosebeforeplacingone hand on thebelly and theother on thechest.Feelthe bellyrise as youbreathe in and then feel it lower asyou breatheout. Take threeadditional full, deep breaths.
Focuscan help makeadeepbreathingexercise moreeffective.WebMD recommends usinga picture in your mind anda word or phrase to helprelax you. Close theeyesbeforetakinga handful of big, deep breaths. When breathing in, imagine theair is filled with asense of peace and calm.Whenbreathing out, imagine stress is leaving with that exhaled air.Awordorphrase canbeutilizedwhenbreathinginand out to reinforcethese feelings.WebMD recommends continuingthese exercisesfor 10 to 20 minutes.
Wellness involves various strategiesdesigned to promotebetteroverall health,and such approachesinclude ways to combat stress.Deep breathingexercisesare asimpleand accessible means to navigating stressfulsituations.
Strategies To ManageAnd Tame Stress
Stressisapartoflife. In smalldoses, stress canhaveapositiveeffect. But when stress is chronic,itcan take its toll on thebodyand mind.
Stress canmakepeople irritableand cause them to lash out at others.Stressalso can contribute to high blood pressure and adversely affectsleep. When confronting chronic stress, individuals mayhavetotake action to find relief. Thesestress-busting strategiescan help.
·Engageinphysicalactivity. TheMayo Clinic says anyformofexercisecan help relieve stress. Physical activity boosts chemicals in thebrain and endorphins that help aperson feel good.Exercisealsocan refocus attention so aperson is notpreoccupied with astressful thoughtorsituation.
·Listentomusic.Music canbecalming and serve as adistraction from stressful feelings.Simplylisteningtomusic canbea quickfixfor astressful situation and abad mood.
·Reviewyour lifestyle.It’seasytotakeon toomuch, butdoingsocan lead to feelings of being overwhelmed,saysthe Mental HealthFoundation. Prioritizingsome things over others and delegating when possiblecan tame stress.
·Practicemindfulness. Breathingand mindfulness exercisescan be practiced anywhere. Research hasshown that mindfulnesscan reducethe effects of stress and anxiety.Deep breathingand being in a quietmoment when stress peaksmay help to reducestress.
·Talk it out.Sometimesconnecting with others and sharingexperiences canhelpto relieve stress. Keeping feelings in and fixatingonasituation mayexacerbatefeelings of stress.Socialsituations that encourage talkingand laughingcan lightenaperson’s mental load,saysthe Mayo Clinic.
HowExerciseBuilds AStrongerHeart GetA Good Workout Outdoors
Getting agym membership is one of thefirstthings that comesto mind when someone mentions a desiretoget in shape.Exercisegoals canbe achievedatgyms andfitnessclubs, butthey arenot theonlylocations wherepeoplecan getonahealthy track. People whoturnto thegreat outdoorsfor theirfitnessneeds mayfind nature is an equally, if notexceedingly, effective settingtoget in shape.
TheAssociation forApplied Sport Psychology says as manyas80percent of people who begin exerciseprograms do not stickwiththem.Seeing progress andreachinggoals canbegreat motivators,ascan doing somethingbecause it is enjoyable. Utilizingoutdoor activities to getinshape canimprove people’s chances of exercising regularly.Hereare afew ideastokick-starta newroutine
Kayaking and paddle boarding
Watersports areperfect warmweather activities that buildgoodupper body and core strength.Kayakingand paddle boardingalso offer cardiovascularbenefits by gettingthe heartpumping. Thesewater activities offer agreat waytoexercise that doesn’t oftenseem like exercise at all.
Hiking
Walkingfor pleasuregainedpopularity in Europe duringthe eighteenthcentury. Hikinginvolves taking long,vigorouswalks on trails or footpaths. Thevaried terrain is an excellent cardiovascularexercise and can strengthen thelower body.
Beachworkouts
In addition to oceanswimming, walking or runningonthe sand addsresistanceto movements that canenhancefitnessand challenge theheart
Thegreat outdoorscan be agreat placeto combine exercise with enjoyable activities.
The benefitsofphysicalactivityare well-documented.Adultsmay be reminded of theshortand long-term benefits of exercise when visiting their physicians forannualwellvisitsortotreat an illness. Though exercise is oftenviewedasa meansto losing weight,it’sequally important forpeopleofall ages to recognize themanyother ways physical activity benefitsthe body,includingits role in hearthealth.
TheWorld Health Organization reports that cardiovasculardiseases(CVDs) arethe leadingcauses of deathacrossthe globe.Ahostofvariablescan lead to aCVD diagnosis,and asedentary lifestyle is among them. By includingexerciseintheir daily routines,individuals canbuild astrongerheart that benefits their bodiesinmyriadways.
Exercise, theheart and lung function
TheNational Heart, Lungand Blood Institute notes that regularmoderate-and vigorous-intensity physical activity strengthens theheart muscle. Astrongerheart is morecapableofpumping bloodtothe lungs,which theNHLBInotes ensures astrongerblood flowtothe muscles.
Exercise andblood oxygen levels
Exercisehelps to increaseoxygenlevelsinthe bloodby improvingthe ability of theheart to pump bloodnot onlytothe lungs,but throughout thebody. That’s a notable benefit,asthe ClevelandClinic noteshypoxia, acondition markedbylow bloodoxygenlevels, can
lead to adverse healthconditions,suchasdamageto individual organsystems,includingthe brain.
Exercise andcoronaryheart disease
Coronaryheart diseaseisacondition markedbythe buildup of plaqueinthe coronaryarteries, whichthe NHLBInotes supply theheart muscle with oxygen-rich blood.Moderate- and vigorous-intensityaerobic activityhas been linked to alower risk forcoronaryheart diseasebecause it canhelppeople lowertheir blood pressure;reduceatypeoffat in theblood knownas triglycerides; increase“good” cholesterollevels; help thebodymanage itsblood sugarand insulin levels;and reducelevelsofC-reactiveprotein (CRP),whichisa sign of inflammation associatedwitha higher risk of heartdisease.
Theseare justahandful of thewaysthatexercisecan help individuals build astrongerheart.Individuals who have already beendiagnosed with heartdisease andhavelived alargely sedentarylifestyle areurged to speakwiththeir physicians aboutsafewaystoincorporate exercise intotheir dailyroutines. Vigorous aerobic activity maynot be safe forpeople who have heart disease, so anyone in that situation should notsimply begin exercisingontheir own.
Ahealthy heartisabuildingblockofalonglife. More information about exercise andheart healthcan be found at nhlbi.nih.gov.
Leaping forExcellence:
We are proud to share that Saint Mary’sHospital has earned an “A” from Leapfrog Hospital SafetyGrade—recognizingour unwavering commitment to patient safety. This national distinction reflects the dedication, skill, and compassion of allour medical staffand colleagues.Thank youfor putting our patients first and making safetya top priority—thishonor belongstoyou! The
Leapfrog Hospital Safety Grade