Fit or Feeble

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Fact: Every hour of every day, 330 Americans turn 60. Fact: By 2030, one in five Americans will be older than 65. Fact: The number of people over 100 doubles every decade. Fact: As they age, people lose muscle mass, strength, flexibility and bone density. Fact: The resulting frailty leads to a loss of mobility and independence.

Stay Strong as You Age

You may be surprised to learn that aerobic activity, resistance training, as well as balance and flexibility exercises all improve the age related losses in physical abilities. The American Heart Association and American College of Sports Medicine have updated a series of physical activity recommendations for older adults which they have coined “active aging.” These recommendations are expected to match new federal activity guidelines from the United States Health and Human Services Department. Train Daly provides these services from qualified professionals, certified through the National Strength and Conditioning Association, to help their members stay fit and young. The key is to stop making the typical age related excuses and start now!

Have you stuck with your Resolution??

Sticking to Your Resolutions: It's Never Too Late to Get Back on Track

It’s May, summer is right around the corner and by now many of us have probably deviated from our New Years resolution. Four out of five people break their resolutions and nearly a third do not make it beyond January. If you have made it this far, pat yourself on the back, you are the minority. If you have not adhered to your promise, maybe its time to get back on track, the year is young! Often our resolutions are too vague, expressing a general desire rather than a specific goal. Broad desires to lose weight and exercise more will not get you into the gym. More than one resolution at a time can be overwhelming and lead to not following any.  Narrow your focus. Don’t take on more than you can handle. Simplify and make realistic day to day goals.

“I will go to the gym every other day for 30 minutes.”

This is a reasonable goal. Committing to exercising everyday for an hour is never going to happen all at once. Start off slow.

“I will improve the health and calorie content of one meal a day.”

Don’t deprive yourself of what you enjoy. Instead make small changes in just one meal a day to slowly improve your health and the amount of calories you consume daily.

“I’m going to walk more and take the stairs.”

Buy a pedometer. Studies show those who wear a pedometer and are aware of how many steps they take a day tend to walk more than they would have with out it. Skip the elevator and take the stairs.

These simple modifications day to day can add up to pounds lost or gained per year. It’s not too late to start the year off right.

Exercise is a State of Mind

Exercise and Mental Health

Unless you have been living in a cave for the last century, you know that regular exercise promotes vitality and can prevent chronic health problems, such as obesity, diabetes and cardiovascular disease. But, did you know that exercising regularly can also be good for your mind? Research suggests that those who exercise habitually, whether it be resistance training or cardiovascular training, exhibit fewer symptoms of mental illness, such as depression, Parkinson’s, and Alzheimer’s. Acute effects of exercise trigger the release of “feel good” chemicals in your body called endorphins. Endorphins are natural opiates that affect the body and mind, similarly to commonly over prescribed and or abused substances, in a healthy natural way. Chronic adaptations to exercise include long-term emotional health leading to a well adjusted individual, as well as mental integrity as one ages. Both acute and chronic effects of exercise promote mental function and acuity too. So take a deep breath, get moving and start pumping some endorphin and oxygen rich blood your body and mind are craving!