Why Now Is the Time to Leave Guilt Behind...

You need to take care of yourself when caring for someone else Nothing’s more important than family and friends, right? Few disagree, and we cherish the people we can depend on. In fact, you may be one of those people: When something goes wrong and a relative or pal needs you, you’re there, no questions asked. While that’s a great trait, it can come at a steep price: your health. In fact, it could be that one of the biggest risks to your health isn’t backed-up arteries or sky-high blood sugar, but something that’s usually associated with Freud and your mom: Guilt. If you’re so focused on being there for everyone else, there’s a good chance you’re not spending enough time prioritizing your own health. Dr. Jordan Metzl, author of The Exercise Cure and a sports medicine doctor at New York’s Hospital for Special Surgery, puts it this way to his patients: “If you’re taking care of everybody else, are you taking care of yourself? People in their 40s, 50s, and 60s have often dedicated their whole adult lives to taking care of others, and sometimes neglected their own health.” Regular workouts — hard to fit in under the best of circumstances — are one of the first things to go when you put others first, says Jennifer Huberty, an associate professor in the School of Nutrition and Health Promotion/Exercise and Wellness at Arizona State University. Huberty sees it all the time with the midlife women she works with in Fit Minded, the book club-based program she created to encourage physical activity. “I hear a lot, ‘I have to go home and feed my family.’ That’s baloney,” says Huberty. “Nobody’s going to die if you eat dinner at 6...

7 Back Pain Myths Busted...

Experts explain why these common pieces of advice are wrong Approximately 80 percent of Americans can expect to experience back pain at some point in their lifetimes. If you find yourself hurting and decide to search online for “back pain solutions” you’ll find reams of information — some of it contradictory and even harmful. Check with your doctor if you’re having pain. And listen to what top experts say about the most common back pain myths and what really works. Myth No. 1: A fitness ball is better than an office chair for your back. Reality: The idea of sitting on a cushy ball instead of a traditional office chair seems like an easy way to strengthen your core and ease back pain, but the lack of support can be less than ideal. “Plus, simply sitting on the ball does not automatically activate your core,” says Nara Yoon, a physical therapist practicing in Manhasset, N.Y. Using your core involves consciously engaging your core muscles, as well as finding the right size ball and practicing proper posture. A ball should enable you to sit with your thighs parallel to the floor. “If it’s too small your hips will drop below your knees and promote a slouched posture,” says Yoon. In addition, posture may suffer once core muscles fatigue. If you decide to try a fitness ball, alternate it with a traditional office chair throughout the day, and especially at the first sign of back fatigue. Myth No. 2: You should always get a massage. Reality: When you’re in pain, a massage may help in some cases and hurt in others, depending on the cause of the back pain. “For instance, the lower back may feel tight because of a muscle...

What’s Best in the Second Half of Life: Cardio or Weights?...

What you need to know to determine your optimal fitness plan Well-rounded workout plans generally include both weights and cardiovascular exercise. But physical changes that occur with aging raise questions about which type of exercise is best — and at what age — for reducing risks, such as falling, that come with the second half of life. While the weights vs. cardio question is a hot topic among experts in the fitness industry, the rest of us want to know which is better, too. Read on for the arguments for both sides to help you decide on your best plan. The Case for Cardio “The American College of Sports Medicine emphasizes cardio for all people at all ages,” says Irv Rubenstein, an exercise physiologist and founder of S.T.E.P.S., a science based fitness facility in Nashville, Tenn. “It not only improves cardiovascular health but also helps control blood sugar and cholesterol, which have become the big dogs in the fight against wellbeing.” The type of cardio exercise you choose is important in determining which benefits you gain, says Rubenstein. For example, biking and the elliptical trainer work well for heart health and quadriceps strength (which become weaker with age), but don’t benefit bone density as much as impact exercises such as walking or jogging. Cardio exercise, in general, is a must for 50+ people, says Rubenstein. In addition to its heart health and blood sugar controlling benefits, aerobic exercise helps improve brain functioning and memory, according to a 2013 study from the University of Texas at Dallas. Sedentary adults ages 57 to 75 who practiced aerobic exercise for one hour, three times a week for 12 weeks, increased blood flow to an area of the brain linked to superior cognition...

The Many Benefits of Water Exercise...

I’ve never really associated swimming as a “hard” workout, because while I’m swimming, I don’t necessarily feel like I’m exercising. Since I’m in water I don’t sweat, and although there is resistance, the motion of being in water is so fluid that it usually doesn’t seem very strenuous. It’s much later, usually after being out of the water for a couple of hours, that my muscles begin to feel a little sore and that I feel the exhaustion that accompanies a proper workout. Water has natural buoyancy that provides your body with support, so the injury-risk associated with water-based exercise is quite low. For seniors it can be an ideal workout, since the risk of falling or hurting yourself is much lower than any other exercise program. Since exercising is an important part of healthy aging, adapting a low-impact workout program such as water aerobics or light swimming could really benefit your health and state of mind.  With so many proven benefits, it’s no wonder water exercise is rising in popularity. Read on for some of the many ways water exercise can benefit you. Low/No Pain Factor As stated before, the risk associated with water exercise is extremely low. Since being in water can “reduce” the weight of a person by almost 90%, there is less stress on your joints and muscles. Those who are not able to comfortably work out on dry land may find that they can work out in water relatively pain-free. Being in water also gives you a wider-range of motion, which can help increase your agility and flexibility. Many doctors will recommend water exercise to those suffering from arthritis or osteoporosis, because it allows for a pain-free workout. Balancing Act Water’s buoyancy also makes it...

Walking Your Way to a Better Life...

For as long as I can remember, I’ve used walking as a means to deal with just about anything life throws at me. Just the other day I was feeling quite stuck while working on an article, and knew that the only way to get my brain going was to get my feet moving. So, I put on a pair of comfortable walking shoes, grabbed a sweater, turned off my phone, and took a 15-minute walk around my neighborhood. By the time I came back I felt re-energized and inspired, ready to tackle the rest of my day. Walking is a great way to stay in shape and clear your mind, no matter what age you are. For those entering the second half of their life, walking can be particularly beneficial. It’s a great way to exercise without causing too much strain on the body. Ideally, older American’s should participate in about 2.5 hours of moderate-mild exercise each week. If you spread that number out over seven days, it comes out to about 20 minutes each day, which is all the time you need to take a walk. Incorporating walking into your daily routine can have positive results on your health within months. A research study done by the University of Georgia found that seniors participating in a walking program, which met 3 times a week for four months, showed great improvement in their physical functions and increased their aerobic capacity.  Aerobic capacity is the energy source that we use to do everything. By increasing it, the participants in the study performed their daily tasks better, and still had energy for recreational hobbies. Still not convinced that walking’s for you? Here’s 5 more reasons walking is great: Maintain Your...