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Posted: November 8, 2021 at 2:14 am
Seniors experience a host of physical changes that can affect their overall health and well-being. With age, metabolism begins to slow and the body doesn’t burn quite as many calories as it did in previous years. The digestive system may be unable to utilize the nutrients in many common foods. For many seniors, aches and pains may prevent intense physical activities. All of these factors combined contribute significantly to obesity in the 65-plus crowd.
While it may be more difficult, it’s still possible to lose weight despite advancing age. Later, we’ll highlight a few diet and exercise habits that can help seniors shed pounds. But first, Cool Kinetic Beautiful wants you to understand why maintaining a healthy weight is vital regardless of age.
Weight and disease
Obesity is one of the most dominant health crises around the world, with 13% of the adult population tipping the scales with a body mass index of 30 or higher. As Sciencedirect explains, this is problematic. Obesity is a known contributor to diseases such as diabetes, hypertension and pulmonary disease. Furthermore, and especially for seniors, a higher body mass may result in arthritis, a systemic inflammation of the joints that can significantly impede mobility.
Obese individuals have shorter lifespans and a degraded quality of life. In older persons, excessive weight is directly associated with urinary incontinence and visual impairments.
The role of diet and exercise
Diet and exercise are important throughout a person’s life. But these needs change as men and women enter their post-retirement years. Osteoporosis and waning muscle mass can make it more difficult to participate in activities, such as weightlifting and high intensity cardiovascular workouts. However, there remain a number of physical fitness options for seniors.
Swimming, walking and Pilates are among the most viable workouts for seniors. But if you’re not sure where to start, a Silver Sneakers program can be the hot ticket. Available to anyone who has Medicare Advantage or MediGap, this fitness program is typically found in most gyms and even some senior centers. You have access to fitness equipment in addition to a wealth of classes.
Older people who exercise regularly enjoy greater flexibility, better balance, preserved neurocognitive function, reduced lipids in the blood, better joint health and lower blood pressure. Seniors can look to some technology for some extra fitness motivation. For example, a pair of wireless earphones can help them complete a workout because music can be an excellent motivator. Seniors can also use a fitness tracker to evaluate their progress.
Exercise and everyday activities require fuel. And for humans, that means food. Unfortunately, we are a society of convenience and tend to gravitate toward fast and processed foods that require less preparation. As previously mentioned, age causes the metabolism to dwindle, making the body less able to properly digest certain types of food. For this reason, as well as to boost overall health, seniors should focus on eating a balanced diet that includes plenty of fruits, vegetables, and whole grains.
At home and on the go
Regardless of age or lifestyle, it is possible to create a healthy routine that includes a balanced diet and exercise without making sacrifices that impede a person’s standard of living. When out at restaurants, for instance, seniors should choose vegetable-based dishes or those that center on fish instead of red meat. Seniors no longer able to transport themselves back and forth to a gym or fitness center may opt for a simple home gym consisting of basic equipment such as yoga mats, resistance bands, dumbbells and other accessories.
A healthy weight looks different on people of different ages and body shapes. A good rule of thumb, however, is that seniors should strive for a body mass index of between 18.5 and 24.9, which is in the normal category. Most otherwise healthy adults will benefit from at least 150 minutes of mild to moderate exercise each week. Dietary needs vary according to age. Seniors should speak with their doctor to determine their unique needs and safest forms of exercise.
Posted: October 19, 2021 at 10:26 pm
Photo via Pexels
Self-care at home became an incredible lifestyle trend during the pandemic, and this trend towards DIY wellness isn’t going away any time soon. The pandemic revealed that we don’t need gyms, spas, or fitness centers to practice self-care. Still, many of us have dropped some of the healthy habits we picked up at the beginning of the pandemic. To get back on track, check out these tips and resources!
Stick to Your Routine
Sticking to a health and fitness routine isn’t easy. Instead of relying on your goals for motivation, try making small commitments, building your habits slowly, and creating a home fitness space where you can work out daily.
Optimize Your Eating Habits
It’s easy to indulge in unhealthy eating habits when you’re stuck at home all day. Here are some resources to help you get your diet back on track!
Prevent Strains and Injuries
Ergonomics is just as important in your bedroom and home gym as it is in your office. Incorporate good posture and movement practices into every aspect of your daily life!
At-home health and fitness is a popular topic. And for good reason! Working self-care into your daily home life is a fantastic way to support your mind and body, whether we’re in a pandemic or not.
Posted: October 5, 2021 at 8:34 pm
Image Source: Unsplash
Confidence is not a skill that is learned, rather it is a state of mind based on your everyday actions. Good work-life balance, a healthy diet, and regular exercise are excellent ways to develop confidence. But, there will be days when self-doubt takes over, making it tough to tackle challenges whether at work or in your personal life. If this state of mind persists for a long period, it can affect your wellbeing and prevent you from achieving your goals.
In this article, we go over four effective ways you can overcome self-doubt and build confidence.
1. Set Achievable Goals
Have you ever set a lofty goal of writing a book, developing a physique, or learning an instrument? But abandon it feeling you will never be able to achieve it. This is a common situation that stems from self-doubt.
Instead of focusing on the result, set small achievable milestones for yourself. These can include – writing 1000 words, exercising, or playing the instrument for 30 minutes daily. Doing this consistently for a few days will help you build confidence. Why? Because instead of creating a negative conclusion in your mind, you are committing yourself to practicing a hobby you like. This also leads to a feeling of gratification and reduces stress.
2. Learn to Meditate
Often the root cause of low confidence is a whirl of negative thoughts reinforcing the idea that you’re not good enough. An effective way to counter and overcome these thoughts is to meditate.
The simplest way to meditate is to sit in a quiet place and focus on your breathing. As you breathe your mind will race with thoughts, such as “I’m not capable,” “I’m not good enough,” etc.
Usually, you would stop here and let these thoughts take over, however, while meditating keep your focus on your breathing. In time you will feel a sense of calm, and the ability to control your thoughts.
Additionally, you can try practicing visualization. According to Better Help, visualization involves thinking about the best possible outcome, such as you acing that presentation, winning a competition, or giving an amazing speech to a large audience. The goal is to condition yourself to think positively and gain the ability to tackle all obstacles.
3. Prioritize Work-Life Balance
According to a study, 85% of workers have reported their well-being declining over the last year and experiencing burnout. Additionally, the likelihood of burnout is found to be higher in managers.
Burnout can lead to a reduction in productivity and bad decision-making. Moreover, strained relationships with subordinates can further increase your self-doubt by making you question your abilities as a manager.
For managers, balancing workload with leisure is important to work to the best of their abilities. Here are some ways to do it:
4. Focus on Being Healthy
Your confidence stems from how you feel about yourself, mentally and physically. Here are some ways to develop high levels of self-confidence:
By following these activities, you will notice a significant change in your confidence levels, allowing you to have the courage and energy to achieve your goals.
This resource guide is just one example of the great content you can find on the Cool Kinetic Beautiful Weight Loss and Diet Library website.
