Gotta love those Winter Workouts! No matter what time of year it is, exercising in the cold weather has many benefits. Many people use exercise for weight control which is great but don’t forget the myriad of other benefits. Just to name a few:
*Keeping your spirits bright during the short days of winter.
*Combating “cabin fever” by getting out of the house and into the fresh air.
*Controlling stress and keeping balance in life.
Walking and running are good ways to exercise outside in the winter. The key to sticking with an outdoors workout in cold weather is by layering with adequate and appropriate clothes for the weather.
You will definitely want to invest in winter weather gear like a headband to cover your ears, gloves with special smart phone-compatible ﬁngers, even “yaktrax” to put over your shoes to run on ice and snow without slipping. One of my favorite pieces of cold weather running gear is a neck warmer…absolutely love it!
Layering up is the key to working out in the winter weather. And, don’t be afraid to modify your workout. If you normally run a bit longer but are worried about getting cold or it getting dark, go for quantity not quality.
Maybe start a running streak where you run every day, even if it’s just a mile, but at least you get out and get moving regularly.
Where are other places to workout?
1. School bleachers
2. School track, football field or public park
3. Park fit trail
6. Your yard
If all else fails, head to the gym for a spinning or “Zumba” class. Another suggestion is walking or running on the treadmill. If the treadmill seems too boring, try downloading some new fast-paced music to put a “spring in your step.” An Arc Trainer or elliptical are also great pieces of cardio equipment for a great workout!
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Winter Workouts Can Be Invigorating As Well As Enjoyable!!
Most people enjoy the holidays, because it’s generally a festive and fun time of the year! It’s also one of the busiest! There are lots of parties to attend, social events to plan, family get-togethers, shopping to be done, and cookies to be baked. Add seasonal weather to the mix, finances, cold and flu season and a super long “to-do” list and this time of year can also take a big toll on our health. With all the fun and celebrating it’s easy to forget ourselves sometimes, but it’s so important to remember to take good care of yourself and remain heart healthy during these stressful and busy weeks!
Here are some easy tips to lessen the stress, strengthen your heart and be heart healthy this holiday season.
1. Don’t sweat the small stuff (or the big stuff)
No doubt, all of us have long to-do lists this time of year. Sometimes you can plan way ahead and still not have things work out like you planned. It’s ok! Learn to be gentle on yourself, and when things get overwhelming, force yourself to simplify. Scale back your to-do list. Delegate some errands to your partner, children or friends. Space out your shopping and baking, and don’t overbook your schedule with events and social gatherings. Take deliberate time out of your day to relax and regroup. Force yourself to take a nap! What’s important is that you aren’t stressing yourself out needlessly. Sometimes we have to remind ourselves that less is more!
2. Sneak in some exercise
Just because you’re “busy” doesn’t mean you’re staying active. Sometimes the cold weather keeps us from our regular exercise routines, and the stress of the holidays can also cause us to overeat and hibernate on the couch a little too long! Park a little farther when you’re out shopping to add some steps to your day. Walk around the mall a little longer than you have to. Dance in the kitchen to Christmas songs on the radio while doing the dishes. Stressful day? Pull out the yoga mat and do some deep breathing and stretching in the evening. Just be sure that you are mindful about moving your body through the Winter months. Your heart will thank you!
3. Be wise about portion control
We are literally surrounded this time of year by rich food and alcohol. Sometimes it’s easy to justify a little gluttony when you’re “celebrating”, but when you’ve been celebrating for 2 months, you can come out the other side 15 pounds heavier and with a higher cholesterol count if you’re not careful! Treating yourself is ok, but always make sure the bulk of your calories are coming from real, unprocessed foods. Fill up on the healthy stuff first, and you’ll feel less inclined to eat a sample of every dessert.
4. Make sure you’re getting enough rest
Insomnia and sleepless nights can take their toll on our bodies when we constantly have lists of things we need to do going through our brains. Sometimes it feels impossible to shut it off. One good tip is writing down everything you need to do the next day. If you have it on paper, sometimes it’s easier for the brain to let it go. Take time to relax each evening with a good book, a warm bath or a warm drink. Try to stay away from electronics in the late evening, and make sure you’re room isn’t too warm. These are helpful for a good night’s sleep. No matter how busy you are, always aim for 7-8 hours of sleep each night. A well rested body is a healthy body and helps keep the heart healthy! According to Dr. Mercola, there are definitely consequences of not getting enough sleep!
5. A joyful heart is a happy heart
There’s a lot to be said about having a positive outlook and being of good cheer. Not only can a good attitude benefit those around us, but it can keep our blood pressure from rising and keep stress away too! There’s a direct correlation between mental and physical health, so keep your mind positive. Look for ways to serve others, and look for the good in every situation and your whole body will thank you!
Stay heart healthy and ‘heart happy’ during the holidays!
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...
Help to calm the Thanksgiving Blues during this COVID-19 year!
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 from the above list 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.
Just so you know...we are not a dating site! However, we wanted to offer helpful suggestions for those baby boomers and seniors who want to reach out to others in the same age group.
Do you know how to grab someone's attention and get more responses on an online dating site?
To grab one’s attention, you should:
1 Complete your profile
Make sure other members know more about you and what kind of partner you are looking for by writing more about yourself and your desired match.
2 Upload more profile photos
This is an important part because some members would decide to make the contact or not based on profile photos.
3 Show some humor
Keep it light...show them you are a fun person! Most people respond well to humor.
4 Try emailing more members
Don’t be disappointed if someone doesn’t return an email to you. Not everyone is very responsive to emails. They may also be on vacation or they just don't login that often.
5 Sign in as often as possible
Be an active member by signing in at different times to meet as many members as you can.
6 The most important thing is to be honest
Remember to be honest, positive and patient in all uses of the site.
Hopefully, the above tips will help you get more responses on online senior dating sites.
Here are reviews of the best online senior dating site: The Best Senior Dating Sites Reviews
Also of interest: Retirement Adventures...
National Coffee Day is Today - September 29!
Here are the Best National Coffee Day Deals:
Dunkin’ Donuts – Come celebrate with Dunkin' Donuts and grab a FREE medium hot or iced coffee with any purchase.
Krispy Kreme – Krispy Kreme is the place to be this National Coffee Day as all guests will receive a free brewed coffee, with no purchase necessary. If you’re a reward member then it’s even better, you’ll be able to grab a free brewed coffee and a free doughnut.
Barnes & Noble - Get a free hot or iced tall coffee with the purchase of any item from the "bake case" at store cafes.
Circle K - Get a free hot or iced coffee in any size with the convenience store chain's app.
7-Eleven - The chain will offer free coffee with the purchase of a breakfast sandwich over $2 on September 29.
McDonald’s - If you take up the offer within the McDonald’s app, then you’ll be able to grab yourself a Premium Roast or Iced Coffee for $0.99.
Love's Travel Stops - Get any sized coffee or hot beverage for $1 and when the discounted coffee is purchased through the Love's Connect app all proceeds go to Children's Miracle Network Hospitals. Rewards members also can use a free drink refill credit for the purchase and Love’s will donate $1 on their behalf.
There is actually more good news than bad news when it comes to coffee and your health. That’s good to know, especially on National Coffee Day.
Did you know that research shows that coffee drinkers compared to nondrinkers are less likely to have type 2 diabetes, Parkinson’s disease and dementia? Also, coffee drinkers have fewer cases of certain types of cancers, heart rhythm problems and strokes.
Since type 2 diabetes is common in our society, it is good to know that studies have shown a benefit of coffee on the prevention of diabetes. There is also evidence that decaf coffee may have the same benefits as regular coffee. You need to drink from 4 to 7 cups of coffee per day to reap the benefits.
So, drink up on National Coffee Day to not only treat yourself to a cup of coffee but also gain some health benefits!
Sources: National Coffee Day & Health Benefits of Coffee
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!
We are already well into 2020. Regardless of whether you are one of those people that make resolutions, go with the flow, or something in between, why not try a couple of new retirement adventures this year (also good for pre-retirees). There are literally hundreds (even thousands) of possibilities but I’ve given you a great starter list of 25 options.
Sports and Fitness
Oh, those mood swings that seem to be an inevitable part of our lives!
Did you know you can actually control them so the good days are even better and the bad days aren’t so bad after all? Regardless of your age, surroundings or background, you can reduce your mood swings and increase your overall happiness.
Special Information on COVID-19 and your mental health at the end of this article!
Four proven ways to reduce mood swings and increase your happiness:
1) Diet and Mood Swings – What you eat really does make a difference in how you feel each day, especially your overall mood. Eating lots of fresh, organic fruits, vegetables, high-quality grains and lean protein is a good place to start. Your “happiness baseline” will be higher and you can keep on improving. You can also add dark chocolate and stay away from alcohol, nicotine and sugar for even more success in balancing mood swings.
2) Exercise and Mood Swings – Getting a “runner’s high” is the result of prolonged physical activity because it releases mood-enhancing endorphins. This equates to 30 minutes of aerobic exercise two to three times a week which can have a very positive effect on your overall happiness. Exercise also keeps your body healthier and gives you more energy which lessens the risk of going into a slump.
3) Rest and Mood Swings – We can’t emphasize enough the importance of getting a minimum of six or seven hours of sleep a night. Your body must have sleep to repair itself! Rest also encompasses quiet time in the form of meditation, sitting quietly sipping a warm beverage or any other method of quieting the body and mind without distractions. Our addiction to technology is a major contributor to the stress in America today!
4) Happiness Emphasis and Mood Swings – It is possible to elevate your mood by simple daily exercises.
These bonus tips will help you get started on your way to more happiness and less stress in your life:
Worries and anxiety about COVID-19 and its impact can be overwhelming. Social distancing makes it even more challenging. Learn ways to cope during this pandemic ~ Mayo Clinic Resource
For Additional Info: Manage Mood Swings
It is Possible to Successfully Deal With Mood Swings!
So many people, especially those Over 50, are looking for ways to assure better sleep!
These ten tips are simple and can be easily incorporated into your day and evening routines.
Getting enough sleep is important because it helps you feel better during the day. Sleep also plays a critical role in maintaining your good health. according to The Sleep Council.
You need to “power down” your brain if you’re going to sleep well. Meditation is a great way to give your brain a break. Label your bedroom as a worry-free zone so you can sleep soundly.
Keep everything that relates to work or stress in a separate room which is physically separated from where you sleep. That means your phone, TV, paperwork, bills, etc., will be out of sight and, hopefully, out of mind!
Did you know that we spend 33% of our lives asleep? Therefore, improving sleep means improving 1/3 of your life!
Better Sleep is at Your Fingertips!
Colorado Springs Over 50
We would love to hear from you on ideas you would like us to investigate and write about.