What You Need to Know About Balance After 40

by Suzanne Andrews

Did you know that balance is not natural? That's right -we must work on balance to keep it as we begin to lose it as early as age 40. Another thing to note is the exercises you've been doing to improve your balance might not be enough. Keep reading and I'll explain: (I'll keep it brief)

Maintaining and improving balance is an important factor in enjoying a healthy lifestyle, strengthening your body and preventing injury. Most falls occur within the home, (from my experience as an occupational therapy clinician, the bathroom is the number 1 place to fall.) These injuries include broken hips, wrist/shoulder fractures and brain injuries. 

Not only do these injuries result in long hospital stays and painful recoveries, they also cause loss of independence, decreased daily function and loss of the ability to participate in social activities. Lack of proper balance can inhibit daily activities that we often take for granted such as getting in and out of bathtubs, climbing stairs and using a car. It is important to be proactive in your health and prevent balance injuries before the happen by participating in an exercise program that strengthens “spinal stabilizers”, (back and abdominal area) your legs and specific balance exercises to increase your “proprioception”, (your brain's ability to sense where your limbs are positioned in space).  Since your proprioceptors weaken over time, it is vital to strengthen this sense, just like you strengthen your muscles. 

You won't find these balance exercises in most DVDs as these specific balance exercises are therapy based. Therapists will place you on "uneven surfaces" to strengthen your balance muscles and your proprioception. Why? Because when you are on an uneven surface, you activate all your balance muscles by challenging them. That's why in the Get Stronger Bones DVD, you will see the most advanced version demonstrating on an uneven surface.   

If you're not ready for that, it's advisable to start either seated on a chair - and yes - you can strengthen your balance muscles sitting if done to medically proven exercises. If you're beyond chair exercises, you can do the modified standing version using a chair for balance when necessary. Happy balancing and if you have any questions about your exercises make sure to message me - (link below).

 

Alzheimers & Exercise

by Suzanne Andrews

Can exercise slow the progression of Alzheimer's or delay its onset?

Contrary to age old beliefs, aging does not have to come with loss of memory, mental decline and decreased brain functioning. Scientists now believe that decreased mental capacity comes from diminished stimulation to the brain. 

 A healthy neuron is linked to literally tens of thousands of other neurons, creating a hundred trillion connections – each with the ability to perform 200 calculations per second! But neurons don’t only connect with other neurons, they connect with muscles at a little meeting place called the neuromuscular junction and this is vital to your ability to move.

The great news is you can stimulate fresh neurons in old age because brains have what is called ‘plasticity,’ the ability of your brain to change, grow and to adapt to the challenges you feed it. Mental decline due to age usually is often a result of physical inactivity and a lack of mental stimulation. 

The word exercise means to ward off.  How appropriate: because when you exercise, your blood circulation increases: sending more oxygen and brain feeding blood sugar (glucose) to your brain. This results in a domino effect of increasing blood vessels in your brain. Your choice of exercise doesn’t have to be strenuous.  Although one that is specifically designed for the brain will give you better results. Studies have shown that people who are reasonably active have a significant advantage regarding memory over people who are sedentary. Occupational therapists (therapists who specialize in improving people’s cognitive (brain) and physical function) have also studied specific exercises to find that certain types of exercises increased both brain functioning and decreased brain attack by 57%. 

Specific exercises have even shown to be successful as a preventative measure to Alzheimer’s disease. Even more interesting is that couch potatoes are twice as likely to develop dementia.  In order to reap the benefits of increased brain power, mental alertness, and neuron growth, you need to exercise. 

Maintaining a fit brain and a sharp memory requires regular exercise in the same way that physical fitness does. One of the best ways to exercise your brain is to challenge it with novel experiences. Something as simple as taking a different route to work will exercise your brain, as will listening to new music or eating something for dinner you've never tasted. To challenge your brain even more, perform short tasks with your non-dominant hand. Do Brain Power exercises, where you’re crossing midline with your arms, performing box steps with your legs to use both hemispheres of your brain. 

To exercise your brain on a regular basis, make it a point to change your self care routine in small but meaningful ways every day. For example, brushing your teeth with your non dominant hand. This will bring different areas of the brain into play, improve cranial blood flow, and strengthen neural connections between different areas of the brain. The regular practice of brain fitness exercises can even help to stave off dementia and Alzheimer's disease.  

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

4 Functional Fitness Tips to Increase Your Energy (Part 2)

by Suzanne Andrews

Missed Part I? Click here to read it

Functional Fitness Tip 4: Take power naps. 

I've always take a power nap when time allows as it helps me power through the rest of my very long and active day.  

Of course, your fatigue could just be a sign that you're not getting enough sleep. Most adults require 7 to 9 hours of sleep each night, but most of us don't get that much. You can make up for lost sleep by taking power naps. Power naps can refresh you and improve your mental clarity and focus. To benefit, set aside 30 to 60 minutes for a restful nap during the day. Wear ear plugs or a sleep mask if lights or sounds disturb you. 

Functional Ftiness Tip 5: Reduce stress and anxiety.

Have you ever felt emotionally exhausted? In times of stress, we tend to worry more. All of that worrying takes energy, so it's no wonder that stress is linked to low energy levels. Tell a trusted confidant about your worries and fears. If you've been harboring unspoken anger or keeping secrets, now is a great time to bring your feelings into the open. Keeping your emotions bottled up only stresses you out more, leading to greater exhaustion. Share your burden with someone else to get some perspective and lighten your load. 

Functional Fitness Tip 6: Stay hydrated.

Fatigue is a symptom of dehydration, and is more common than you'd think. Many adults suffer from mild to moderate dehydration. If you're an athlete, frequent dieter, or diabetic, you could face an elevated risk of dehydration. Try to drink 64 oz of non-caloric beverages each day. Most of this fluid intake should come from plain water. Sugary sport drinks are rarely necessary, and caffeinated drinks can leave you more dehydrated. For the best results, find a portable drink container you like, and sip water from it throughout the day. If your energy level quickly rises, you'll know dehydration was keeping you tired. 

Functional Fitness Tip 7: Address underlying health concerns.

A low energy level can be an indicator of a more serious condition. Fatigue is associated with depression, diabetes, malnutrition, sluggish thyroid, and a score of seasonal ills like colds and flu. I have a slow thyroid and combat low energy with medication and regular exercise.  The medication is not enough and workouts that require hard core moves are too much.  Low impact cardio and strength does the trick.  If you suspect you may have a medical condition, ask your doctor to perform a thyroid test, blood glucose test, and routine blood work (CBC). The results will help you identify and treat the root cause of your lethargy, or rule out diseases so that you can look elsewhere for a cause. Healthiest blessings!

Would you like to lose weight and boost your energy doing low impact workouts that leave you exhilarated and not exhausted? Try Functional Fitness with Suzanne Andrews Total Body Strength and Conditioning.

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

3 Functional Fitness Tips to Beat Fatigue with these Energy Boosting Tips (Part 1)

by Suzanne Andrews

Fatigue can set in at any time of the day. Maybe you get drowsy after lunch, or maybe you suffer from low energy levels throughout the day. Whatever the cause of your tiredness, you can beat fatigue with these great energy-boosting tips! 

 Functional Fitness Tip 1: Move more, not less. 

Struggling to stay awake at work? You can get energized by stepping outside and taking a casual walk at lunchtime. Dozing off at home? Put on some music and dance around, or do some chores you've been putting off. Movement might seem impossible when you're feeling lethargic, but it will get your blood circulating and that increased energy to all your body cells. It doesn't take long for movement to perk you up, giving you the energy you need to face the rest of your day. 

Functional Fitness Tip 2: Eat small, frequent meals. 

In the past, conventional wisdom told us eating three square meals a day was the key to health. Now we know that eating smaller, more frequent meals is the best way to keep our bodies fueled. Start your day with a nutritious breakfast, and never go longer than 2 to 3 hours without eating something, even if it's just a handful of almonds or a low-fat mozzarella stick. The constant fuel will keep you energized. 

 

FUNCTIONAL FITNESS: TOTAL STRENGTH AND CONDITIONING WITH SUZANNE ANDREWS

Functional Fitness Tip 3: Add magnesium to your diet.

Magnesium helps your body carry out hundreds of tasks, including one very important one: changing glucose into usable energy. If your magnesium level is low, your energy level might be, too. Increase your magnesium by eating almonds, cashews, fish, and whole grain bran cereal. You can also take a magnesium supplement in liquid or pill form. 

Continue reading part II

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

3 Exercises to Avoid if You Have COPD

by Suzanne Andrews

In pulmonary therapy we advise people who live with COPD (Chronic Obstructive Pulmonary Disease) to perform specific exercises to strengthen their breathing capacity.  While therapeutic exercises are very effective, there are exercises to avoid if you have COPD.

1. Lifting Heavy Weights or Pushing

While it’s important to strengthen your muscles when you have COPD because weak muscles need more oxygen than strong muscles, you should never lift super heavy weights.  Also be mindful of holding your breath when you lift heavy objects.  That is called the Valsalva Maneuver and can elevate your heart rate and blood pressure to dangerous levels. Instead, exhale through your mouth when you lift light weights as tolerated. 

FUNCTIONAL FITNESS: COPD & ASTHMA WITH SUZANNE ANDREWS

2. Isometric Exercises

Isometric exercises are when you push against immovable objects. 

3. Outdoor Exercises in Extreme Heat or Cold

Extreme temperatures can interfere with your ability to breathe because it affects your circulation.  COPD exercise increases your circulation and that’s another reason why pulmonary exercise helps strengthen your breathing muscles. 

If you have COPD, exercise might not be the first thing that comes to mind, but it’s very important to add pulmonary exercises to your daily activities to slow down the progression of COPD and improve your quality of life. To motivate my patients, I monitor their heart rate, blood pressure and oxygen during their exercises. Keep a pulse oximeter handy so you can see how your oxygen level increases as you get fitter. 

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Fast Food Lovers Guide to Weight Loss

by Suzanne Andrews

If you've seen the movie Supersize Me, where Morgan Spurlock follows a 30 day diet of eating only McDonald's food, you watched as he gained 24 and 1/2 pounds, a dangerous cholesterol level of 230 and fat accumulation in his liver. While it was fascinating to watch, it only offered a one sided view.   

Obviously, if you just eat junk food every day, no matter what fast food establishment you choose, you will gain weight. Along with eating fatty fast foods, Spurlock didn't exercise which contributed to his weight gain.  

That being said, no amount of exercise in the world can protect your body from a constant diet of saturated fats. To remain functionally fit we need to practice good diet and get out there and move. No buts about it! So what do you do when you find yourself at McDonalds? Here's a healthy choice menu to make it easier for you to decide. I wonder what would have happened if Spurlock ate the healthy options and exercised 6 days a week. Now that would be interesting to see...

McDonalds Fast Food Healthy Choices Menu
 
Premium Grilled   8 oz
Chicken Classic   (226 g) 420 calories
Sandwich              10 Grams of Fat

Snack Wrap ®      4.3 oz  (With no dressing)
 (Grilled)               270 Calories
                             10 grams of Fat

Premium                  12.3 oz
Southwest Salad      320 Calories
with Grilled               9 Grams of Fat
Chicken

Premium Caesar      11 oz
Salad with Grilled    220 Calories
Chicken                   6 Grams of Fat

Snack Size Fruit   1 Package
& Walnut Salad    210 Calories
                             8 grams of fat

Newman's Own®  1.5 oz
Low Fat Balsamic  40 Calories
Vinaigrette             3 grams of Fat

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Baby Boomers: & Getting Fit

by Suzanne Andrews

If you're a baby boomer and practice a regular exercise routine, you're one of the twenty percent who do what the other eighty percent don't. If you're one of the eighty percent, you're about to find out several astounding motivational reasons to get a move on.

The number one reason you should exercise is people who do exercise don't need as many pills, machines, doctors, nurses, therapists, specialists, co-pays and prodders as people who don't exercise. If you don't like having all those hands on you at the airport, just wait until you get to the doctor's office. Eeesh!

Some biologists have said that aging has been programmed by evolution to avoid over population of the planet. By exercising you can decide to be one who sticks around longer and let somebody else de-populate for a change. From the age of 45-75 years with weekly adherence to a fitness program, a well preserved 65 year old can outperform a sedentary 25 year old.

As we get older, the tissues that comprise the heart, lungs, arteries and veins weaken. Exercising slows that deterioration by keeping higher levels of blood, oxygen and hormones flowing. Due to increased heart function, nutrients feed all your tissue cells so they can replace themselves instead of dying off and not being replaced.

A study was done for NASA in 1966 to find out the effects of prolonged space travel on humans. Five 20 year old men were assigned bed rest for 20 days. Their aerobic capacity was measured before and after the bed rest of 20 days. All experienced a dramatic loss in muscle tone and aerobic capacity. They became out of shape. After only 8 weeks of serious training all five were able to recover and even surpass their previous starting level of fitness. They got back into shape. Now if you are thinking "yeah, they were only twenty, I'm over fifty," the follow up study gives you food, or exercise, for thought.

The study was repeated 30 years later with the same five men now 50-51 years old. Baseline cardio and fitness levels were measured and were again assigned 20 days of bed rest to simulate "out of shape". Two entered a walking program, two did a jogging program and one chose bicycling. Their exercise programs were slowly increased to a level of intensity for 4 and 5 hours a week exactly like was done 30 years earlier for six months. Then it was time to re-measure their aerobic and cardiovascular fitness levels.

It is no surprise to report that all five middle aged subjects had restored their baseline fitness levels to what they were 30 years before as healthy 20 year olds. So if you think that exercise and fitness is for kids, think of yourself as a 20 year old with 45 years of experience!

Own Younger in 30 Days on DVD!

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

A Healthier You

by Suzanne Andrews

'Hospital floor or gym floor - where would you rather be?' That's what I ask my non-compliant patients who don't want to do their exercise therapy to make themselves better. 

We often think of medical expenses at a time when we are least capable of coping with them - when we're sick. With healthcare costs increasing, the sooner we plan for our health, the sooner we'll start planning a healthier life. That's what real health care is. The medical model we follow now is more like sick care. So what do we do as we face medical bills looming over us threatening to wipe out our savings?

According to the Employee Benefit Research Institute a man who retires at 65 can expect to live until 83. He will need to have around $65k to $109k in those years to cover insurance premiums and out of pocket expenses.

For women, the EBRI says retiring at 65 and living until 85 will mean she'll need $88k to $146k for insurance premiums and out of pocket expenses which works out to $366 to $608 a month. Both men and women will need these amounts on hand to provide a 50% chance of having enough to cover these expenses. If you're getting $1000 a month from Social Security these costs will eat up about 25% to 60% of those payments alone.

If you have managed to secure a considerable nest egg, good for you. If you haven't, it might be time get some part time work. Besides, retirement is boring. You know, all that rest and relaxation gets old pretty quick.

Here's a novel idea that can save you money on healthcare costs. According to the National Foundation for anti-aging, "most aging is premature." Poor posture, low energy, brittle bones are not aging, but a disease. Sitting around, also known as the Disuse Syndrome causes weakness, frailness and aging at a much faster rate. You can stay out of the health care merry-go-round much better with some good habits. And just how do you do that? Start an exercise program geared towards your needs, abilities or limitations. That means if you have limited mobility, seek seated exercise programs. If your knees are gone, ride a bike or do some gentle exercise programs. If you have asthma, don't take up hiking in the mountains. Start slow and take walks around the neighborhood. It's important to find something you enjoy because you're more likely to do it. The more you do it the healthier you get. If you have arthritis, do an exercise program especially for arthritis and limber up your joints and muscles.

Own Arthritis Relief Walking Workout!

You needn't strive to be an athlete. If you are just getting started, exercise will make you healthier. You'll have stronger muscles to lift things, denser bones to absorb shock from falls and a stronger heart to pump more blood and oxygen to all the organs in your body which makes them all work better. Pills, sometimes necessary, are not always an easy fix and can cause many undesirable side effects and mask the symptoms. Exercise can get to the root of the problem and eliminate the cause. There are countless examples of people who were taking a dozen pills a day that went down to 2, 3 or none a day because of regular exercise.

The healthier you are, the less likely it is you will have to employ the skills and costs of doctors, nurses, physical or occupational therapists and pharmacists for whatever ails you. They worked long and hard to acquire those skills and they can't afford to work cheap. You worked long and hard for your money and you can't afford to lose it all to Twinkies and watching TV. Planning for your health now is better than being a patient in a sick care plan.

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

The Ultimate Green Smoothie

by Suzanne Andrews

Smoothies have been all the rage for quite some time, but are they really beneficial to dieters? 

Smoothies help dieters maintain hydration, provide more fiber and vitamins than most foods, and provide plenty of natural fructose, vitamins, minerals, and antioxidants.  All of this comes in an easily-digestible form that delivers the nutrients quickly and efficiently.

Here is a delicious smoothie recipes that will help you start your morning with a burst of energy and keep feeling good all day long:

Green smoothies are packed with rejuvenating chlorophyll and antioxidants that kick the immune system into high gear.
This one delivers several servings of dark green veggies along with sweet-tasting fruits to please the palate. It also contains just enough healthy fat to help your body absorb and use the smoothie's many vitamins.

   What You'll Need:

•   4 leaves of kale, de-stemmed 
•   4 leaves of chard, de-stemmed 
•   1/2  bunch of parsley 
•   1 large aloe vera leaf 
•   3 pears 
•   1 ripe banana, peeled 
•   1 avocado, peeled 
•   3 cups of water

   Directions:

1. Remove stems from kale and chard leaves.
2. Peel banana and avocado. Remove seed from avocado
3. Place ingredients in blender. Add 2 1/2 cups water.
4. Blend for approximately two minutes, or until completely smooth.
5. Drink and enjoy!

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.

Yoga & Weight Loss

by Suzanne Andrews

   How would you like to get rid of weight, aches, anxiety and stress from your life with easy, gentle mind body techniques?

   Yoga has become a prominent part of many popular workout routines. It's commonly touted as a cure for everything from stiff joints to breathing problems. But will yoga help you lose weight?

   Meditating seems counter-intuitive to someone who wants to build strength and shed pounds. But yoga has many qualities for weight loss that other programs miss. Here are some of the ways yoga can help you lose weight and increase your sense of well-being.

   Stress Releasing Yoga Burns Calories.

   Yoga puts you in touch with your body's needs. when you practice yoga, you learn to clear your mind of the distractions that prevent you from really listening to your body. By getting back in touch with your needs, you can learn to differentiate between hunger and cravings.

   The more you learn about your body and its amazing abilities, the more you will want to take care of it by avoiding junk food and radical diets.

     Yoga is a real stress-buster. By practicing mindful breathing and quiet meditation, you can bring your mind and body to a peaceful state. This decreases anxiety and can even reduce your body's production of the stress hormone cortisol. Cortisol sends our bodies into self-preservation mode, which translates to increased fat storage.

   Learn to relax and breathe during yoga and you will eventually learn to incorporate those skills into the rest of your life.

   Yoga Helps You Snooze to Lose

   By producing more lean muscle mass, yoga can help you burn more calories even at rest which a great way to speed up your weight loss.

   Yoga Makes You Mindful

   Perhaps one of the most valuable lessons yoga teaches us is the lesson of mindfulness. Yoga practitioners learn how to be "in the moment", focusing on their breathing and their posture rather than worrying about work, family, or other stress triggers.

   You can apply this mindfulness to your weight loss plan as well. Learn to focus on your food and your enjoyment rather than choking down your meals while watching TV.

   By taking your time and keeping your mind on your meal, you will tend to eat less and be more satisfied.

   Remember: you don't need to contort your body into a pretzel to benefit from yoga. As the original modifier of yoga poses who lost 60 pounds, I've seen the benefits of gentle stress release and weight loss yoga first hand.  It just goes to show that slow and steady can help you win the weight loss race.

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 See a preview of  "Beginners Dynamic Yoga for Stress Release and Weight Loss" to learn all you need to know to begin loving yoga and improving your well-being today. 

Suzanne Andrews founded Functional Fitness in 2008, the most popular fitness series for boomers and seniors broadcasting on over 159 Public Television stations throughout the US and Canada. Read Suzanne’s inspiring comeback story of how she survived a near fatal accident, From Deaths Door to Producing a National Fitness Series. Feel free to send Suzanne a message here.