About Christian Worstell

Christian Worstell is a health and lifestyle writer living in Raleigh, NC.

Ten Ways to Stay Active as We Age

As you get older, you may find yourself slowing down. But taking the lazy way out and not making the time to move and nourish your body can come with detrimental consequences to your health such as a decrease in your strength, cardio, balance, flexibility, and overall well being. That is why it is important to stay active as you age. But staying active doesn’t have to take the form of laborious workout regimens or pushing your body to the brink. There are several less demanding ways to get active throughout the day that will have your mind and body thanking you later. Here are ten of my favorite ways to stay active as you age: 1.    Get Up If you work a desk job or you spend a lot of time at home, then you may get in the habit of sitting for long periods of time. While a more sedentary lifestyle can be tempting, it is essential to split your time sitting up with microbreaks so you can ease inflammation and rejuvenate your body and mind. So stand up, stretch, walk around the office (or your house), or go outside at least every couple of hours. Even if you only move around for just three minutes every two hours you will feel lasting results. 2.    Do Strength Training We lose as much as three to five percent of our muscle mass each decade after age 30. The takeaway? If you don’t use your muscles, they will degrade. Performing weight-bearing exercises will help maintain and add muscle tone. These activities can include walking, jogging, hiking, and taking the stairs. 3.    Stretch As you get older, you may notice that your body isn’t as flexible as it once was. It is just as important to spend time stretching as it is spending time doing strength training or cardio. Proper stretching will not only make you feel more limber, but it can also reduce injuries and improve balance. 4.    Join a Team If you’ve always been a team player and are motivated by working alongside others to achieve a common goal you should consider joining a team. Basketball, baseball, soccer, tennis, and many other sports are available in recreational activity centers. If you love to play or want to learn then you should consider signing up. Sports take a tremendous amount of cardio, strength, and time. Playing just a couple of times a week will easily help you meet your exercise quota. 5.    Attend a Workout Class There are hundreds of different classes available for people of all ages. You can do anything from dancing to martial arts to spin classes. Fun, interactive classes make exercising much more enjoyable and can take away the pressure of having to form your own exercise regimen. For those with Medicare, there is an option of adding Medicare Supplement Insurance that offers SilverSneakers, a fitness program with access to gyms and other workout classes. 6.    Try Balance Training As you [...]

2019-08-12T17:54:23-07:00 By |

Staying Sharp: Tools for Keeping Our Memory Intact as We Age

You may think of memory loss as an inevitable consequence of aging. While your memory might not remain quite as sharp as it was when you were younger, there is no reason to assume that increasing forgetfulness will simply be a part of your life as you get older. Most instances of memory loss as you age are not signs of dementia or Alzheimer's disease. Just as you can continue to exercise your body as your age, your memory can be exercised as well. Below are several ways seniors can keep their minds sharp as they get older:   Adjust Your Diet Some vitamin deficiencies can cause problems with memory, so if you find you have been struggling lately, you may want to consult a doctor about putting more vitamins into your diet. Foods containing Omega-3 fatty acids, such as fish, might help in boosting memory.   Rest Up Sleep can be particularly important because if you aren’t sleeping well, you grow fewer neurons in the brain, and this leaves you less able to remember, concentrate and make decisions.   Address Unhealthy Habits Quitting smoking and limiting or eliminating alcohol use can also help keep your brain healthier and more agile since both contribute to circulatory disorders that affect the flow of blood to the brain.   Limit Stress Stress can affect memory, so you should practice healthy stress reduction techniques. The above suggestions to eat well, exercise regularly and get enough sleep can all help regulate stress. Other types of stress reduction can be even simpler. Practicing a kind of mindfulness, in which you pay as much attention as possible to the moment you are in and what is going on around you can help. Spending time in nature or even around plants can help with stress reduction as well.   Get Active Senior centers, other community centers and gyms may have exercise classes geared especially toward seniors   Get Social Family and friends can provide the social stimulation that helps keep your mind active. Church, senior centers, book clubs, and classes are all examples of environments that provide you with important opportunities for social engagement.   Find Balance Just like the rest of your body, your brain and your memory thrive on healthy living. If you are not already getting enough sleep, eating healthy food and getting regular physical exercise, you should start.   Try Memory-Building Activities As is the case with the other muscles in your body, if you do not exercise your mind, it won't work as well. There are many techniques you can use to make sure your brain gets the exercise it needs. Playing word or logic games such as chess, Scrabble or Sudoku are excellent ways to keep the memory sharp. Exposure to challenging reading material and learning new things also strengthen the memory. This could be a great time to learn a new language or anything else that you have wanted to learn but did not have [...]

2019-07-09T16:05:46-07:00 By |