Exercise is crucial for men over 50 for a variety of reasons, as it plays a significant role in maintaining physical and mental well-being. Here are some key points highlighting the importance of exercise for men in this age group:
1. Maintaining Muscle Mass and Strength: As men age, they naturally experience a gradual
decline in muscle mass and strength. Regular exercise, particularly resistance training, helps
preserve and even increase muscle mass, which is essential for overall mobility and
2. Bone Health: Weight-bearing exercises like walking, jogging, and weightlifting help maintain
bone density, reducing the risk of osteoporosis and fractures, which become more common as
3. Metabolism and Weight Management: Metabolism tends to slow down with age, making it
easier to gain weight and harder to lose it. Regular exercise helps boost metabolism and burn
calories, making it easier to maintain a healthy weight.
4. Cardiovascular Health: Regular aerobic exercise, such as walking, jogging, cycling, and
swimming, helps improve cardiovascular health by lowering blood pressure, reducing bad
cholesterol levels, and enhancing overall heart function.
5. Improved Flexibility and Balance: Stretching exercises and activities like yoga or tai chi can help
improve flexibility and balance. This is important for preventing falls, which can have serious
consequences for older individuals.
6. Joint Health and Mobility: Exercise helps maintain the health of joints by keeping them
lubricated and supporting the surrounding muscles. This can reduce the risk of conditions like
7. Reduced Risk of Chronic Diseases: Regular physical activity can lower the risk of developing
chronic conditions such as type 2 diabetes, certain types of cancer, and heart disease.
8. Mental Well-being: Exercise has been shown to have a positive impact on mental health. It can
help reduce symptoms of depression and anxiety, improve cognitive function, and enhance
overall mood and well-being.
9. Improved Sleep Quality: Regular exercise can help regulate sleep patterns, making it easier to
fall asleep and stay asleep through the night.
10. Stress Reduction: Physical activity triggers the release of endorphins, which are chemicals in the brain that act as natural mood lifters. This can help reduce stress levels and improve overall
11. Social Interaction: Participating in group exercise activities, such as fitness classes or sports
leagues, provides opportunities for social interaction, which is important for mental and
12. Longevity and Quality of Life: Studies consistently show that regular exercise is associated with
a longer lifespan and an improved quality of life in older adults.
It's important for men over 50 to engage in a balanced exercise routine that includes a combination of cardiovascular activities, strength training, flexibility exercises, and activities that promote balance and coordination. However, it's always advisable to consult with a healthcare provider before starting a new exercise program, especially if there are existing health concerns or medical conditions.
Khronology Functional Fitness and Nutrition
Did you know? Jigsaw puzzles help you exercise both the right and left side of the brain. Working a jigsaw puzzle helps keep your brain young!
Your left brain thinks logically and follows sequence while the right brain is creative, intuitive and emotional. When working a jigsaw puzzle, you harness both sides of the brain.
Jigsaw puzzles engage the brain to retain information on shapes and colors in order to choose pieces that will fit together properly.This hunt for pieces requires your brain to memorize what each piece looks like or should look like and what kinds of pieces you are searching for in order to complete the picture. Doing this repeatedly reinforces short-term memory.
This engaging activity:
Here are two jigsaw puzzles for you to work and enjoy!
Click link beside each photo…
Interesting facts about jigsaw puzzles!
They were first created by an English mapmaker by the name of John Spilsbury in the late 1760’s. He made a puzzle by gluing a map of the world on a piece of wood and cut out the countries. Children would put the pieces together to learn to identify individual countries and their relation to one another. This was much like our puzzles of the United States that we all worked on when we were growing up.
Thus, jigsaw puzzles were originally invented for education instead of entertainment. Jigsaw puzzles are now loved by people of all ages. Jigsaw puzzles became a form of daily amusement and activity for adults in the early 1900’s. However, they were quite expensive ($5 for a 500-piece puzzle in 1908). By the time of the Great Depression in the early 1930’s, they became more reasonable in price. In fact, 10 million puzzles were sold per week during this time in history. This was an escape from the troubles of the Depression years. Source...
So many of us look forward to Thanksgiving with anticipation of friends and family gathering around for a delicious meal as well as good, lively conversation.
However, some people may actually dread the holiday, especially this year and see it as a lonely and disappointing time because they are going through a bad time in their life. Tough times don’t take a holiday! For them, Thanksgiving may be the beginning of a long string of “holiday blues” because Christmas is close behind.
Here are ideas to shed a different light on the holiday season and calm the Thanksgiving blues for others and will make you feel good as well.
Write a card or note of thanks. We all would love to hear words of thanks! Write a quick note, send an email, or make a phone call. Simply say “Thanks for being you!” or “Glad you’re in my life!” Thanksgiving is the perfect time to let them know!
Share your Thanksgiving meal if you are comfortable during that this year. An invitation to Thanksgiving dinner is a great way to include others. Do check to see if they have food preferences or restrictions. Extend the invitation ASAP. Sometimes, just anticipating the fun is as enjoyable as the real event.
Deliver a Thanksgiving meal. If a person is too sick or too sad to join you for Thanksgiving dinner, deliver the meal to them. This can be for one person or rally others to contribute to a Thanksgiving dinner with a side dish or dessert and deliver meals to several people. Deliver the meal with a caring note and heating instructions. If time doesn’t allow for this, just deliver a piece of your favorite pie.
Plan something fun to do over Thanksgiving weekend. Take some of the loneliness out of the weekend by going shopping, seeing a holiday blockbuster movie, or going skiing or ice skating. Each town has its own fun activities so check online or in the newspaper for ideas.
Involve the kids. Help them create a Thanksgiving Day greeting card for a shut in. Provide craft supplies and let the kids create them and have them deliver their homemade cards or send them in the mail.
Help with holiday decorations. Make someone’s home a bit cheerier by helping with Thanksgiving decorations. Don’t forget to help take them down at the end of the season.
Illness and accidents don’t take a break just because it’s Thanksgiving. Think of visiting someone who is ill (not with COVID) and home bound with a noncommunicable illness, or a person who had an accident who is home bound. If appropriate (especially this year), provide something fun to do, or if time allows, watch a game, movie, or parade. A short visit will be appreciated as well.
A little extra time and effort will bring a smile to someone going through a rough time. It might just help to ease their Thanksgiving blues. And, it will make you feel better, too!
Source & Additional Info...
It goes without saying that we need to sleep in order to function at optimal levels. Sleeping well improves your appearance, brainpower, memory and other vital body functions. It also reduces your risk of gaining weight, feeling fatigued or developing chronic health conditions. Both adults and children need 6 or more hours of sleep every night for optimal health. However, just because you’re getting the recommended hours of sleep each day does not mean that your body is getting the rest that it needs. A lot of people toss and turn all night, don’t feel like getting out of bed in the morning and drink plenty of coffee to avoid drowsiness during the day. If you’re suffering from such sleep problems, then you need to improve the quality of your sleep. Here are a few top tips on how to boost your sleep quality.
1 – Sleep in a Cool, Dark & Quiet Room
Sleeping with the lights on is one of the major causes of sleep deprivation. When your eyes are exposed to light, neurons are aroused and this disrupts your sleep. Research has also shown that light exposure before sleep suppresses the production of melatonin – the hormone that controls your sleep and wake cycles. A reduction in this hormone at night normally leads to varying levels of sleeplessness. To avoid sleep disruption due to nighttime exposure to light, always sleep with all the lights off. This includes the light emitted from electronic devices, so make sure your computer, phone, tablet and other light producing equipment are either turned off or stored outside the bedroom.
Too much heat can also disrupt your sleep quality. To keep cool while you sleep, make sure you keep the window open and ensure the room is well ventilated. If you still find that you’re too warm after doing this, go to bed wearing lighter clothing and consider investing in a lighter duvet or even sleeping on top of the covers.
Noise is yet another thing that can have a detrimental impact on the quality of your sleep. To minimize the amount of noise in your room, make sure there’s nothing in the bedroom that could potentially make noises while you sleep. If it’s noisy outside your bedroom, try sleeping with earplugs.
2 – Avoid Caffeine In The Evening
As you probably know, coffee is a rich source of caffeine. This chemical changes the brain’s chemistry by binding with sleep inducing receptors known as adenosine in order to keep you awake. The stimulating effects of caffeine can wreak havoc on your sleep because they take hours to wear off. Therefore, if you are an avid coffee drinker, you might want to avoid your favorite beverage a few hours before going to bed.
3 – Get Comfortable Before You Sleep
There are many ways to get comfortable before going to bed and these can improve the quality of your sleep. For instance, taking a hot shower raises your core body temperature and this helps to improve sleep. Alternatively, having a hot bath can relax your muscles and help you have a soothing night of sleep.
4 – Try Essential Oils
Essential oils such as cedar wood, roman chamomile, sandalwood, valerian or lavender oil are all natural relaxants and can help you have an amazing night’s sleep. If you’re having a bath before bed, try putting a few drops of your favorite essential oils into the bath and then allow the aromas to work their magic. Alternatively, you can add a few drops of these essential oils to a diffuser, place it in your bedroom and let the relaxing scents slowly spread around the room while you sleep.
5 – Unwind Before Bed
One final way to maximize your sleep quality is to start unwinding and getting ready for bed a few hours before you sleep. You can do this by disconnecting from the Internet, switching off the TV and your other electronic devices and then spending the last few hour of the day doing a relaxing activity. Then for the last 30 minutes of the day, stop everything, empty your mind and focus fully on getting ready for sleep.
The National Sleep Foundation (NSF) recently released the key indicators of good sleep quality, as established by a panel of experts.
The key determinants of quality sleep are included in a report published in Sleep Health. They include:
If you’ve been struggling to get a good night’s sleep, I hope the advice in this article helps to enhance your sleep quality. These 5 tips are very simple to implement but surprisingly effective. So give them a try today and start enjoying the best sleep of your life.
If you or someone you know have recently moved and are having trouble sleeping, this is a very helpful guide which includes:
* How to create a positive sleep routine
*Mattresses that help with sleep
*List of gadgets and sleep apps that help with falling asleep
For more info: Click here for 10 Tips for Better Sleep!
Pickleball has rapidly gained popularity over the past decade, captivating players of all ages and skill levels. This paddle sport, which combines elements of tennis, badminton, and ping pong, offers a unique and exciting experience for those looking to engage in a fun and competitive activity.
Originating in the mid-1960s, pickleball was created by Joel Pritchard, Bill Bell, and Barney McCallum in Washington state. The game was initially invented as a form of entertainment for their families, who were bored one summer afternoon. Using a badminton court, a perforated plastic ball, and homemade wooden paddles, they crafted the first pickleball game.
One of the reasons for pickleball's appeal is its accessibility. Whether you are a seasoned athlete or a beginner, pickleball offers an inclusive environment where players of all skill levels can compete and have fun. The game is played on a small court, roughly a third the size of a tennis court, making it easier to cover ground and engage in fast-paced rallies. The lightweight paddles and plastic ball also contribute to the game's accessibility, as they are easier to handle than traditional tennis rackets and balls.
Pickleball is known for its unique set of rules, which further adds to the excitement and strategy of the game. Unlike tennis, where the server has two chances to get the ball in play, pickleball only allows for one serve opportunity. Additionally, the serve must be executed underhand, making it more challenging for players to generate power. These rules level the playing field and create a more dynamic and engaging experience for all participants.
Furthermore, pickleball fosters a strong sense of community and social interaction. Many clubs and recreational centers offer pickleball programs, where players can join leagues, attend tournaments, and participate in social events. This sense of camaraderie has led to the formation of tight-knit pickleball communities, where players not only compete against each other but also support and encourage one another to improve their skills.
From a health and fitness perspective, pickleball offers numerous benefits. The game requires constant movement, agility, and quick reflexes, providing an excellent cardiovascular workout. The repetitive swinging motion of the paddle also helps to improve hand-eye coordination and strengthen the upper body. Moreover, pickleball is a low-impact sport, making it ideal for individuals who may have joint issues or are looking for a less strenuous alternative to high-intensity activities.
Pickleball is the fastest-growing sport in the U.S. It grew nearly 40 percent between 2019 and 2021 alone. Now there are a whopping 36.5 million pickleball players in the U.S., according to January 2023 data released by the Association of Pickleball Professionals.
In conclusion, pickleball has become a beloved and thriving sport that captivates players of all ages and backgrounds. Its accessibility, unique rules, sense of community, and health benefits have contributed to its widespread popularity. Whether you're a seasoned athlete or a beginner looking for a new hobby, pickleball offers a fun and engaging experience that is sure to keep you coming back for more. So, grab a paddle, find a local court, and join in on the pickleball craze!
For pickelball courts in Colorado Springs, click link.
Aging is an inevitable part of life, and as we grow older, we often seek ways to maintain our vitality, mental acuity, and overall well-being. In this quest for healthy aging, adaptogens have emerged as natural allies. These remarkable herbs and plants possess the ability to help the body adapt to stressors, potentially slowing down the aging process and promoting a healthier, more vibrant life. In this article, we'll explore the fascinating world of adaptogens and how they can play a crucial role in your journey towards healthy aging.
Adaptogens are a class of herbs and plants known for their unique ability to help the body adapt to stress, whether it's physical, mental, or environmental. They work by promoting balance within the body's stress response system, helping it cope more effectively with challenges and reducing the negative impact of stress on overall health.
The Benefits for Healthy Aging
1. Stress Reduction: Chronic stress is a significant contributor to premature aging. Adaptogens help regulate the body's stress response, reducing the production of stress hormones like cortisol. This can lead to improved mental clarity, emotional well-being, and even better sleep—all of which are essential for healthy aging.
2. Enhanced Energy and Vitality: Many adaptogens, such as Rhodiola Rosea and Eleuthero (Siberian Ginseng), are renowned for their ability to boost energy levels and combat fatigue, helping you stay active and engaged in life.
3. Improved Cognitive Function: Adaptogens like Ashwagandha and Bacopa Monnieri have been studied for their potential to enhance cognitive function, memory, and mental sharpness, promoting better brain health as you age.
4. Balanced Immune Function: A strong immune system is key to healthy aging. Certain adaptogens, like Astragalus and Reishi mushrooms, have immune-boosting properties that help protect against age-related illnesses.
5. Anti-Inflammatory Effects: Chronic inflammation is a common factor in many age-related diseases. Adaptogens like Turmeric and Ginger possess anti-inflammatory properties that can help reduce inflammation and support joint health.
6. Cellular Protection: Some adaptogens contain antioxidants that combat oxidative stress, protecting your cells from damage and potentially slowing down the aging process.
Prominent Adaptogens for Healthy Aging
1. Ashwagandha: Known for its anti-aging and stress-reduction properties, Ashwagandha can help improve overall vitality and well-being.
2. Panax Ginseng: This adaptogen is prized for its potential to boost energy, enhance cognitive function, and support cardiovascular health.
3. Holy Basil (Tulsi): Holy Basil is known for its ability to reduce stress and promote mental clarity, making it an excellent choice for healthy aging.
4. Rhodiola Rosea: Renowned for its energy-boosting and anti-fatigue effects, Rhodiola can help combat age-related tiredness and promote vitality.
Incorporating Adaptogens into Your Healthy Aging Routine
To make the most of adaptogens for healthy aging, consider the following tips:
1. Consult a Healthcare Professional: Before introducing adaptogens into your routine, consult with a healthcare provider, especially if you have underlying health conditions or are taking medication.
2. Choose Wisely: Select adaptogens that align with your specific aging goals and individual needs. Different adaptogens offer distinct benefits, so research or seek advice to find the right ones for you.
3. Consistency Matters: Adaptogens often yield the best results when taken consistently over time. Follow the recommended dosage on the product label or as advised by your healthcare provider.
4. Combine with a Holistic Approach: While adaptogens can be a valuable addition to your regimen, they work best when combined with a holistic approach to healthy aging, including a balanced diet, regular exercise, and stress management techniques.
In conclusion, adaptogens offer a natural and powerful way to support healthy aging. By helping your body adapt to stress, enhancing vitality, and promoting overall well-being, these herbs and plants can be valuable allies on your journey to a more vibrant and fulfilling life as you age gracefully.
Functional Fitness and Nutrition
Will Winsborrow, ACSM-CPT
Certified in Mid-Life Functional Fitness
Stevie Winsborrow, NDTR, LMT
Certified in Functional Medicine Nutrition
In today's fast-paced world, where work and personal commitments often take precedence, it's easy to neglect our health. However, the importance of healthy habits cannot be overstated, particularly when it comes to preventing chronic diseases. Chronic diseases, such as heart disease, stroke, diabetes, and cancer, are responsible for a significant number of deaths. The good news? Many chronic diseases are preventable, and by adopting a few simple habits, we can significantly reduce our risk.
Maintain a Balanced & Nutritious Diet
First and foremost, maintaining a balanced and nutritious diet is crucial for preventing chronic diseases. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides our bodies with essential nutrients, vitamins, and minerals. It also helps us maintain a healthy weight, which is a key factor in preventing chronic diseases. Conversely, a diet high in processed foods, added sugars, and unhealthy fats increases our risk of developing conditions like obesity, diabetes, and heart disease. Therefore, it's essential to make conscious choices when it comes to the food we consume.
Engage in Regular Physical Activity
Regular physical activity is another cornerstone of a healthy lifestyle. Engaging in moderate-intensity exercise for at least 150 minutes per week, or vigorous-intensity exercise for 75 minutes per week, has been shown to reduce the risk of chronic diseases. Exercise helps maintain a healthy weight, lowers blood pressure, improves cardiovascular health, and strengthens the immune system. Incorporating activities such as walking, jogging, swimming, cycling, or dancing into our daily routine can make a significant difference in our long-term health.
Get Your ZZZ!
Adequate sleep is often overlooked but plays a vital role in preventing chronic diseases. During sleep, our bodies repair and regenerate cells, regulate hormones, and strengthen the immune system. Chronic sleep deprivation has been linked to an increased risk of obesity, diabetes, heart disease, and even certain types of cancer. Aim for 7-9 hours of quality sleep each night and establish a consistent sleep schedule to reap the benefits of a well-rested body and mind.
Manage Your Stress
Stress management is another critical aspect of maintaining good health and preventing chronic diseases. Prolonged stress takes a toll on our bodies, increasing the risk of conditions such as hypertension, heart disease, depression, and anxiety. Finding healthy ways to manage stress, such as practicing mindfulness, engaging in hobbies, spending time with loved ones, or seeking professional help when needed, is essential for our overall well-being.
Avoid Tobacco & Limit Alcohol Consumption
In addition to these lifestyle habits, avoiding tobacco and limiting alcohol consumption are vital in preventing chronic diseases. Smoking is a leading cause of many chronic diseases, including lung cancer, heart disease, stroke, and respiratory conditions. Quitting smoking or never starting in the first place can significantly reduce the risk of developing these diseases. Similarly, excessive alcohol consumption can lead to liver disease, certain cancers, and cardiovascular problems. Moderation is key, and it's important to know and respect our limits when it comes to alcohol consumption.
Schedule Regular Check-ups & Screenings
Regular check-ups and screenings are also crucial for preventing chronic diseases. Many conditions, such as high blood pressure, high cholesterol, and certain cancers, often show no symptoms in their early stages. By undergoing routine screenings and check-ups, healthcare professionals can detect and treat these conditions before they progress into more serious problems. Prevention is always better than cure, and early detection can be lifesaving.
In conclusion, adopting healthy habits is the most effective way to prevent chronic diseases. Maintaining a balanced diet, engaging in regular physical activity, getting enough sleep, managing stress, avoiding tobacco, limiting alcohol consumption, and undergoing routine check-ups are all integral parts of a healthy lifestyle. By making these habits a priority, we can significantly reduce our risk of developing chronic diseases and enjoy a long, fulfilling, and disease-free life. Remember, our health is our greatest asset, and taking care of it should be our top priority.
For more helpful information, click here: 5 Healthy Habits That Prevent Chronic Disease
An old adage states that an apple a day keeps the doctor away, but now a study is saying watching a grandchild one day a week may keep the dementia away! The study done by the Journal of the North American Menopause Society reports that grandparents who babysit their grandkids at least once a week were less likely to develop Alzheimers.
On the other hand, watching grandkids 5 or more days a week was detrimental to their cognitive ability.
Researchers found that Grandmothers (aged 57 – 68) who watched their grandchildren an average of one day a week scored significantly higher on a cognitive ability test than those that watched their grandchildren 5 or more days a week.
Apparently, it’s all about balance!
Another study reported by the Cleveland Clinic found that seniors who provided some care, whether for their grandchildren or for other children, had a lower risk of death over a 20 year period than those who did not care for children.
Researchers believe the social interaction with children keeps grandparents alert and stimulates the brain better than any other activity.
Also, there is a link between providing care and reducing stress. Reducing stress helps people live longer! Thus, providing care to children is one way that older folks can actually reduce stress in their lives.
According to Dr. Ronan Factora, care giving can also be physically demanding which helps keep the body young.
Another benefit for grandparents babysitting is the social interaction that it provides. You may be playing games, doing crafts or rocking them to sleep, but it is fun and interactive!
Do you spend time with your grand kids on a regular basis? (If the answer is no, you might want to reconsider!)
Grandparents who babysit can live a longer, healthier life!
Related Healthy Living Post: Jigsaw Puzzles
1) Canteloupe – One serving has just 46 calories and nearly a day’s worth of vitamins A & C. It’s also a very good source of potassium. Eating it raw or making a fruit salad with a little feta and mint makes a delicious summer lunch.
2) Zucchini – Wow, only 29 calories in one cup and is high in fiber, vitamins A, C and K and also potassium. It also adds bulk and substance to your diet. Zucchini is versatile in that it can be grilled, eaten raw, stuffed, made into chips or used to replace noodles in homemade lasagna.
3) Eggplant – This purple beauty is a good source of vitamins B6 & K as well as being a very good source of fiber. It is also low in calories and contains antioxidants that fight disease. The purple color is a cue that it will benefit the heart and memory. Prepare it sautéed, grilled or cubed in a stir fry or on a sandwich.
4) Blackberries – Blackberries are a good source of potassium and vitamins E, C, K & manganese. They are also loaded with fiber and antioxidants. Other benefits include protecting the heart and lowering blood pressure. They add a nice taste to a glass of ice water or seltzer or add them to salads. Blackberries are popular in baked goods as well.
5) Yellow Summer Squash – This is also known as “crookneck or straightneck” squash. It is rich in fiber, vitamins C, K, and potassium and has very few calories. Prepare it grilled, in a summer soup or be creative and use it as a pizza topping.
A culinary tip: A grilling basket or tray is a very easy way to prepare veggies alongside your main meal on the grill. It makes for easy clean up and no mess in the kitchen!
Let us know which summer super foods are your favorite…Comment Below
Read more here: Super Foods
Eat Plenty of Summer Super Foods for a Healthier Diet!
Would you like to do something today or this evening besides watching TV? There are plenty of options for all budgets and situations. You might spend a small amount of time or choose an activity that is very time consuming.
We have also included "Tips for Getting Away from the TV Habit" in case you need a few ways to remind yourself of your new plan!
Here's your list of "Things to do Instead of Watching TV"
1. Read a Book
2. Write Something
3. Go for an Evening Walk
4. Get Fit
5. Create Art
6. Make an Elaborate Dinner
7. Learn a New Skill or Language
8. Spend Quality Time with Your Family
9. Call a Friend
10. Deal with Those Annoying Chores
11. Spruce Up or Redecorate a Room in Your House
12. Expand Your Horizons
13. Join a Club
14. Make Plans for the Future
15. Work Towards Your Goals
You will find an explanation for each of the above items as well as "Tips for Getting Away from the TV Habit" here...