Why Now Is the Time to Leave Guilt Behind

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

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

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...