Corporate Fitness and Active Aging

6 Seated Stretches That Can Be Done Every Day to Improve Flexibility

GettyImages-180841421‘’I am so stiff”. This is a statement heard quite often. More than likely, that stiffness or any type of unknown muscle pain may be result due to the lack of muscular flexibility. Flexibility is crucial in preventing muscle shortening while maintaining muscle length. Some additional benefits of flexibility are improved posture, physical performance, and strength. Stretching does not have to be done before or after an intense work out but should be incorporated within our everyday routine. If our muscles are warm, stretching can be done. I’d suggest immediately after a warm shower. Be sure to be grab a chair also. Yes, you can obtain the same results without being in a standing position.

Here are 6 basic seated stretches that can be done daily to improve flexibility:

  1. Sit and Reach: This stretch is designed to target your hamstrings which are on the back of your thigh. Tight hamstrings are one of the most common areas of stiffness seen in seniors due to the shortening of the muscle group. To begin slide to the edge of your seat. Starting with one leg out straight and the other at a 90-degree angle, take your hand on the same side of the leg that is out and reach for your foot. You want to make sure that your leg is completely straightened. Your knee should be locked. You may not be able to touch your foot in the beginning, but with practice and consistency that will eventually be your result.
  2. Torso Twist: This stretch targets your mid-section/torso. Sitting with great posture at the edge of your seat, take your left hand and place it on the outside of your right knee. If you have an arm rest place your right hand on the arm rest. If an arm rest is not available, place your right hand behind you. You’ll then want to twist at your torso as if you were looking over your shoulder. Repeat these instructions upon twisting to the left.
  3. Seated Cat Cow: Cat Cow is a stretch that targets your midsection and your back. Sitting up nice and tall, place your hands on your knees. You will alternate slowly between rounding your back and arching your back. Repeat at least five times.
  4. Upper Back Stretch: This stretch focuses on your upper back and shoulders. Wrap both hands around yourself as if you were giving yourself a big hug. You’ll then want to take your hands a pull your shoulders forward and hold.
  5. Triceps Stretch: Our triceps are often neglected when exercising, as well as stretching. Start by placing your hand behind your shoulder. You will then take your other hand and place it on the back of your arm, pushing your arm back as far as that muscle allows.
  6. Head Tilts: This stretch will target the sides of your neck. By leaning your head to either the right or left, you will begin to feel a stretch down the side of your neck. Try your best to keep your shoulders relaxed. Lifting your shoulders will defeat the purpose of this stretch.

Now that you have this take-home list of stretches, how will you incorporate stretching into your everyday routine?

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Topics: active aging senior fitness flexibility

Taking the First Step, Setting a Goal

Goal setting can sometimes be easier said than done. There are a lot of ambiguous health goals out there like, “I want to lose weight,” “I want to eat more greens,” or “I want to sleep better.” Honestly, those ambiguous health goals are a good place to start! Breaking these goals down to determine your “why” will help get you started. Utilizing the SMART goal technique will allow you to determine what you specifically want to work on and how you can successfully achieve it.

Let’s start with the “I want to lose weight” goal example. Asking the question, “why do I want to lose weight?” is a good starting point. Do you want to lose weight to improve your cholesterol numbers? Will improved cholesterol numbers result in not taking your medication anymore? Will it help improve your self-esteem? Do you want to lose weight to keep up with your kids? There are so many options, so determining your reasoning is key and remember, you can have more than one reason.

GettyImages-1286490450Once you determine your “why” you want to use that to help set your SMART goal and create your plan. The SMART goal technique can be used in many aspects of life, from fitness goals to work goals to even relationship goals. It helps to determine your long-term goal along with smaller short-term goals to achieve along the way. Think of these goals as stepping stones towards the success of your long-term goal. They should be built into your plan and will help keep you accountable along the way.

What is a SMART goal? 

S- Specific; you want your goal to be as specific as possible.

M-Measurable; your goal should have a way to measure your success.

A- Achievable; your goal should provide a challenge, but well defined enough to be achieved.

R- Realistic; given the time and resources, your goal can be accomplished.

T- Timely; your goal should have a start and finish date.

Continuing with the “I want to lose weight” goal example, let’s break it down to determine our “why” and create our SMART goals.

Fitness Goal Example:

Long-term goal: I am hopeful that by January 2023, my cholesterol will be in the normal range, and I will be off my cholesterol medication.

Short-term goal: Improve my cholesterol numbers by my next doctor appointment on August 5. I will re-evaluate my goals after this doctor appointment.

Short-term goal: Starting next week, April 4, I will complete a 30-minute cardio group fitness class on Monday and Wednesday from 4-4:30 PM. On Fridays, I will join the 30-minute strength training class from 11:30-12 PM. I will block these times on my Outlook calendar and will add 10 minutes so I have time to change and make it over to the gym.

Short-term goal: Starting next week, April 4, I will improve my step count from 5,000 steps per day to 8,000 steps per day. I will accomplish this by taking 15-minute walking breaks every 2 hours while I am at work. I will do a lap on my floor and walk up/down 2 flights of stairs.

Short-term goal: By next Friday, I will set up a consult with our dietician to review my eating habits and how to make changes to see success.

 

How to fix Not-So-Healthy Eating Habits that Lead to Overeating

GettyImages-912446890At some point in our busy lives we eat a quick meal, or get so busy we forget to eat.  Our jobs can leave us working while eating lunch, not truly taking the time to sit for the meal.  Check out these four "not-so-healthy" habits and how you can work to fix them to avoid overeating during your meals. 

Not-So-Healthy Habit #1: Eating too quickly. You may have heard that it takes approximately 20 minutes for your body to send a signal to your brain that it is full. While the exact amount of time likely varies from person to person and the amount of food consumed, it is typically true that satiety doesn’t occur immediately after consuming something and therefore, if you’re still hungry right after eating something, you should allow yourself a few minutes to see if satiety kicks in, or if you truly are still hungry. Additionally, eating too quickly can cause you to swallow air, which may result in GI discomfort such as gas and/or bloating, and poses a risk for choking.

THE FIX: To help slow down the rate at which you eat, try taking smaller bites, chewing more slowly and thoroughly, putting your utensil down between bites, including sips of water between bites, and making conversation throughout the meal if eating with others.

Not-So-Healthy Habit #2: Skipping meals. Overeating can also result from skipping meals or following irregular eating patterns. For example, some individuals may use compensatory thinking after skipping meals, such as, “I didn’t eat anything all day, so it is OK for me to eat whatever I want tonight.” Similarly, skipping meals may lower your inhibitions, making it more likely for you to choose unhealthier food options. Additionally, skipping meals can disrupt your metabolism, blood sugar levels, and mental and physical performance.

THE FIX: To prevent skipping meals, it is important to establish a regular eating schedule. There is no “one-size-fits-all” eating regimen: three meals a day may suffice for some, while others prefer 5-6 “mini meals” or snacks. If an irregular appetite is the issue causing you to skip meals, try eating smaller, more frequent meals throughout the day. If you find that time is the problem, plan your meals/snacks in advance (i.e., the night before) and keep plenty of portable snacks on hand (ex. granola bars, apples, oranges, trail mix).

Not-So-Healthy Habit #3: Eating while distracted. Similarly, to when an individual eats too quickly, eating while distracted may interfere with the body’s ability to signal satiety to the brain, thus increasing the odds of overeating. If you aren’t focusing on what you are eating and how you feel while you are eating, you may not recognize when you’ve had enough.

THE FIX: The next time you’re eating a snack or meal, be sure to sit down in a quiet, comfortable setting and unplug from all distractions such as your cell phone, computer, or TV.

Not-So-Healthy Habit #4: Over-restricting intake. Over restricting your intake can also lead to overeating. For many people, the idea of not being able to have something only makes them want it more. The same is true with food. Restricting certain food groups can also restrict certain nutrients that your body needs to function properly. For example, when an individual aims to restrict all carbohydrates, they are also restricting the good components of carbohydrates, such as fiber, vitamins, and minerals.

THE FIX: Rather than banishing the foods you love and depriving yourself of them, try allowing yourself to have them more frequently - just in moderation. For example, if you’re someone who finds yourself swearing to never eat ice cream again at the top of every week, only to find yourself indulging in an entire pint by Friday, try allowing yourself a small bowl or serving of ice cream several times each week to satisfy your cravings.

Take the time to enjoy your meal using these tips to avoid overeating at lunch today! What tips did you find to be helpful?

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Topics: diet and nutrition healthy diet Dietitian Connection

Tips for Improving Sleep

GettyImages-1213868395Did you know? An ongoing lack of sleep or poor-quality sleep increases your risk of health problems such as cardiovascular disease, high blood pressure, diabetes, depression, and obesity.
Are you finding yourself…to be irritable? Having memory problems or being forgetful? Feeling depressed? Having more falls or accidents? Then you may not be getting a good night’s sleep.

Despite popular (false) belief, older adults need about the same amount of sleep as all adults, 7 to 9 hours each night. Unfortunately, many older adults often get less sleep than they need. One reason is that they often have more trouble falling asleep. A study of adults over 65 found that 13 percent of men and 36 percent of women take more than 30 minutes to fall asleep.

Here are some ideas and tips for helping get a good night sleep:

  • Follow a regular sleep schedule. (Go to bed and wake up at the same times every day)
  • Avoid napping in the late afternoon or evening. (Try limiting your day naps to 15-45 minutes)
  • Develop a routine for bedtime. (Try to develop soothing bedtime rituals such as taking a bath, playing music or practicing relaxation techniques)
  • Avoid electronics, as their lights may make it difficult for you to fall asleep.
  • Keep your home at a comfortable temperature. (That is not too hot or too cold)
  • Make sure your bedroom is quiet and dark and use low lighting in the evenings.
  • Avoid eating large meals close to bedtime. (May lead to indigestion)
  • Stay away from caffeine (coffee, tea, soda, chocolate) late in the day.
  • Participate in regular exercise [150 minutes total a week]. (A study at Northwestern University found that aerobic exercise resulted in the most dramatic improvement in quality of sleep, including sleep duration, for middle-aged and older adults with a diagnosis of insomnia.)

Sleep problems not related to age**

At any age, it’s common to experience occasional sleep problems. However, if you experience any of the following symptoms on a regular basis, you may be dealing with a sleep disorder:

  • Have trouble falling asleep even though you feel tired.
  • Have trouble getting back to sleep when awakened.
  • Don’t feel refreshed after a night’s sleep.
  • Feel irritable or sleepy during the day.
  • Have difficulty staying awake when sitting still, watching television, or driving.
  • Have difficulty concentrating during the day.
  • Rely on sleeping pills or alcohol to fall asleep.
  • Have trouble controlling your emotions.

Evaluate your habits and implement some of the tips above into your routine to see if you can improve the quality of sleep. If you still experience problems with sleeping, speak with your doctor about your difficulties and share with them what lifestyle changes you have attempted to make improvements. Quality sleep is essential for optimal health and should be an open part of dialogue with your doctor!
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Topics: sleep sleeping patterns sleep habits