Summer Living – Healthy Tips for the Season

Everybody loves summer, right?

Even this year, with so much of our routines disrupted, the sunshine and warm weather can lift our spirits and get us engaging in healthy living. Jogging, gardening, hiking, outdoor swimming… the options are endless with the longer days.

Summer is also a good time to remind ourselves about some healthy lifestyle choices. So, let’s review how to make the most of the season.

Hydrate yourself.

That’s right – warmer weather means we need to be even more vigilant about drinking plenty of water. Among the many benefits: It keeps us cooler.

Getting the right amount of water each day also helps increase our metabolism, which helps us lose weight and keep it off. Plus, drinking a glass before a meal helps us feel full faster, so we’re less likely to overeat.

Water is also good for digestion, healthy skin – and just about everything related to a healthy body.

Add cucumber slices or fruit to a pitcher to give a refreshing, light flavor.

Drink water even when you’re not thirsty. A good rule of thumb is to drink between a half-ounce and 1 ounce of water for every pound of body weight, according to WebMD.

Avoid the heat.

Enjoy your outdoor activities before the highest heat of the day. If you like to garden, for instance, get your digging done around breakfast time rather than in the afternoon. An evening walk or jog can be much more pleasurable than taking one in the hot middle of the day.

Wear sunscreen and hats.

Too much exposure ages the skin and can lead to skin cancers. Consumer Reports says 61 percent of people over 60 don’t use sunscreen. And skin cancers are up among Baby Boomers.

So, get something with an SPF between 30 and 50. Look for UVA and UVB protection. Reapply frequently, and don’t be stingy. If you’re concerned about allergies or toxicity, review labels carefully and discuss with your doctor.

The US Centers for Disease Control and Prevention recommends sunscreen and hats – along with staying in the shade, wearing clothing to the ankles, and wearing a long-sleeved shirt.

For a natural, do-it-yourself sunburn treatment, consider essential oils: peppermint, chamomile, tea tree and lavender; or oatmeal baths. Men’s Health recommends a spray made from 1 ounce pure aloe, 1 ounce coconut oil, 2 ounces of witch hazel, 5 drops of peppermint oil and 5 drops of lavender oil.

Win the Mosquito Wars.

Be sure to empty flower pots, buckets, and other water containers to prevent mosquitoes from breeding. Use outdoor repellents around the yard. Use yellow-hued outdoor lightbulbs, since they attract fewer pests.

To keep the bugs off your body, the CDC recommends mosquito repellent with 5 percent to 50 percent DEET as the best insect repellent. VeryWellFit.com recommends Off! Deep Woods Insect Repellent Avon Skin So Soft, Repel Tick Defense and other easily found items.

Remember to enjoy fresh fruits and vegetables, avoid drinking too much alcohol, and get plenty of rest.

And we can provide plenty of suggestions for safe, healthy exercise – with us or on your own – so, don’t hesitate to ask us for suggestions.

Here’s to a safe and happy season!

Healthy Living Today: Top 10 Lessons

A few months into the coronavirus crisis, we have learned and been reminded of so much important information about fitness after 50.

If it helps to find a silver lining, let’s share just 10 things that have come up since all this started – and draw inspiration from them to carry on with a healthy lifestyle.

1. We’ve gotta keep moving, even if our options have changed.

Carlos, a friend in New York City, has been a personal trainer for decades. As he told us, “Keep your body and mind as healthy as possible so you can deal with the stress of the world we’re living in today. “We have to keep on living. We have to keep moving.”

2. A simple way to do that: Stop sitting so much.

Get up and walk around the house during commercials. Put on some music and dance. Work in your garden. It all counts.

3. Remember 150. World and US standards say most adults need 150 minutes of moderately vigorous aerobic activity a week, plus at least two sessions of resistance training.
4. Everyone can, in fact, adapt easily with technology.

How many times have we been told that “older” people are afraid of technology? We have seen how false that is, as so many of you quickly started working out via Zoom or other online video services.

“I am open to new things – I am NOT an old fogey,” Helen, 74, told us after she overcome her dislike for electronic devices so she could continue her workout habits.

6. Walking is great for everybody – and every mind and spirit, too. Have you noticed how the bike trails and sidewalks are busier than ever with people out getting a walk? It’s good for their energy levels, endurance, mood and creativity, too. As Thoreau said, “The moment my legs begin to move, my thoughts begin to flow.”
7. We are craving the connections that exercise provides. Being a part of a community is important to maintaining good exercise and nutrition habits. We’ve all been spending more time at home, of course, but gyms and studios still help us maintain our social bonds through online workouts and other activities.

As Jean, 64, put it: “I love to see my friends on there and say hi. I wouldn’t want to give it up.”

7. We’re reading more – whether it’s “bucket list” classics, nonfiction about pandemics and social issues, or fun “beach reads” to escape. Reading improves our memory, brain function, and decision-making abilities. It reduces stress and helps us fall asleep.
8. We’re practicing yoga, Pilates and tai chi. Did you know that 10 million Americans over 50 practice yoga regularly? And that was before more gyms and studios started offering it online!
9. We’re focusing on broader wellness. We’ve been forcefully reminded that our wellbeing involves more than physical exercise. It also encompasses emotional, cognitive, social and spiritual health, among other aspects.

10. Fitness isn’t merely possible – it’s necessary for better living.

“Exercise is vital for functional longevity, no matter how you do it,” says Dan Ritchie, PhD, president and cofounder of the Functional Aging Institute. “You can’t afford to take two months off.”

Which takes us back to the top: We’ve gotta keep moving!

We’re here for you now and in the future, with a variety of activities and approaches to helping you reach your fitness and healthy-living goals. Give us a call today.

Why Fight to be Fit after 50? Plenty of Reasons!

If young people exercise largely so they can look good, well, then: Bully for them!

But by age 50, 60 or so, we’re less concerned about being “beach-body ready.” We’re more motivated by things that go deep into our consciousness and values. Some people find it helps them stick with it if they identify a primary motivator – a main reason they can remember on those days when they might not feel like it.

Being in good physical shape – with strength, endurance and flexibility – helps us remain independent and enjoy living as we please. And in the face of a global pandemic, it helps fortify us against the coronavirus.

We love hearing what drives people to live a better life. We want to know: What are your powerful, compelling reasons to run, swim, lift weights, ride bikes, etc.?

Most people say one or several of these:

• Playing with grandchildren
• Reducing medication
• Travel
• Enjoying sports and hobbies
• Avoiding obesity, hypertension and falls
• Social interaction
• Better recovery from surgeries
• Treatment of chronic conditions like Parkinson’s, diabetes and more

Do any of those strike a chord with you?
Any reason is a good reason. Heck, you don’t even have to have one. “Just because” is a great answer!

But try thinking about it. Tie that reason around your finger (figuratively, of course). You might find the reminder helpful.