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By Laura Williamson, American Heart Association News

It can literally be as easy as a walk in the park.

Just 30 minutes of movement – anything that gets your heart beating faster – five times a week is all it takes to meet federal guidelines for physical activity. In fact, the goal is 150 minutes a week, whether it’s split up daily or not.

And there’s plenty of reason to do it: Study after study finds physical activity – especially in midlife – is critical to preserving good heart and brain health as people age. Yet despite the wealth of research that shows staying active is one of the most effective, and affordable, means of warding off chronic illnesses such as heart disease, diabetes and dementia, statistics show relatively few people in midlife move as much as health experts say they should.

According to the Centers for Disease Control and Prevention, nearly one-third of U.S. adults over the age of 50 get no physical activity outside of work.

“Midlife is a busy time,” said Margie Lachman, a professor of psychology at Brandeis University and director of the Boston Roybal Center for Active Lifestyle Interventions. Her team studies the barriers to physical activity as well as ways to keep people moving in midlife and beyond.

“What we have found is the biggest barrier is not having enough time,” she said. “Typically, people in midlife have multiple roles and they are multi-tasking like crazy, working, raising children and sometimes also caregiving (for) older parents, not to mention other responsibilities they might have in the community.”  And all those responsibilities contribute to another barrier to exercise – fatigue.

If they do have any free time or energy, exercise might not make the priority list, Lachman said. “They may also feel guilty doing something perceived as taking time for themselves, versus working late or spending more time with family.”  These obstacles – while daunting – don’t have to be insurmountable, Lachman said.

She recommends setting goals and following up with a plan for where and when to exercise. Her research published in the journal Psychology & Health found middle-aged adults who believed they didn’t have enough time to exercise increased physical activity, as well as their confidence in achieving exercise goals, if they used planning tools.

“Just like we have reminders for meetings and things we need to do for work, we need to put physical activity in our calendar and block off time. If not every day, then maybe start with two or three times a week,” said Vanessa Xanthakis, assistant professor of medicine and biostatistics at Boston University School of Medicine.

“If you put physical activity on your calendar ahead of time, you’re not going to schedule meetings at that time,” she said. “You will go out and walk, go to the gym, go swimming, go cycling. That’s what blocked time means.”

Competition for the most steps and the social support of exercising with friends and family also can help keep adults motivated, shows another study from Lachman in the journal Research on Aging.

“One thing that I think is useful in midlife is to try to integrate physical activity with other things you want to do as well,” Lachman said.

Incorporate movement throughout the day to make every moment count, she said. “Take the stairs instead of the elevator. Walk your child to school, if that’s an option. Take a walk with a co-worker instead of sitting down for a meeting. Every little bit you do adds up.”

“Goal setting does not have to be overly ambitious,” Xanthakis said, “and should be tailored to individual fitness levels. Those who are not active at all can start slowly, while those who are already moderately active can increase the intensity or frequency of their activity.

“Just start moving your body. There are easy things you can do. Park your car as far away as possible from the grocery store to get the extra steps. Try walking to an errand if it’s close by, rather than driving.”  If nothing else, Lachman said, just walk.

“Walking regularly has huge benefits. You don’t necessarily need equipment or to join a gym. For the most part, it’s something people can do without having to make an investment.”  The rewards will follow.

On days people exercise, they feel better, said Lachman, who co-authored a study in Sleep Health showing women in midlife who exercised more also slept better.

Once you establish a habit, it gets easier, she said. “You feel better, physically and mentally, psychologically, and that’s a self-reinforcing experience because you want to do it again it feels good. When you don’t exercise, you miss it. It takes a while to establish this.”

And it’s a heart and brain health risk factor over which people have total control, Xanthakis said. She recently led a study published in the Journal of the American Heart Association showing regular exercise and eating a healthy diet during midlife helped achieve good cardiometabolic health later in life.

“This is something we can tackle,” she said. “It’s not easy to lower blood pressure or cholesterol from one day to the next, but something we can definitely control is we can exercise more in quantity and quality.”

For every hour of brisk walking, life expectancy for some people may increase by two hours.

by American Heart Association editorial staff – 2017

You can get active in lots of ways, but walking is one of the easiest! For most people, it’s safe, easy to stick with, and low- or no-cost. It doesn’t require any special skills or equipment. For such a simple activity, it has so many benefits.

Research has shown that walking at a lively pace at least 150 minutes a week can help you:

• Think better, feel better and sleep better.
• Reduce your risk of serious diseases like heart disease, stroke, diabetes and several types of cancer.
• Improve your blood pressure, blood sugar and blood cholesterol levels.
• Increase your energy and stamina.
• Improve your mental and emotional well-being and reduce risk of depression.
• Improve memory and reduce your risk of dementia.
• Boost bone strength and reduce your risk of osteoporosis.
• Prevent weight gain.

If 150 minutes sounds like a lot, remember that even short activity sessions can be added up over the week to reach this goal. And it’s easy to fit in a few minutes of walking a several times a day.

Walking vs. Running

Did you know more Americans walk for fitness than run? Maybe you’re not that into running. Or maybe you’ve had an injury and can’t run anymore. Then just walk – every step counts. In fact, walking briskly can help your health as much as running, according to a 2013 research study.

How to walk for fitness

• Gear up. All you need to get started are comfortable clothes and supportive shoes. Keep your cool by layering clothing, because exercise raises your body’s temperature. Shoes designed for walking or running are best, but not required. Just make sure you have a little wiggle room (about half an inch) between your longest toe and the end of the shoe. Avoid cotton socks because they retain moisture and can lead to blisters. (Who knew?!)
• Easy does it. If you’re out of shape, begin with short distances. Start with a stroll that feels comfortable (perhaps 10-15 minutes) and gradually increase your time or distance. If it’s easier on your body and your schedule, stick with a couple of 10 to 20-minute walks a day instead of one long walk.
• Focus on form. Keep your head lifted (no texting!), abs engaged and shoulders relaxed. Swing your arms naturally. Avoid carrying heavy items or hand weights because they can put extra stress on your elbows and shoulders – try a backpack instead. Stick to a comfortable, natural stride.
• Breathe. If you can’t talk or catch your breath while walking, slow down. At first, forget about speed. Just get out there and walk!
• Pick up the pace. To warm up, walk at an easy pace for the first several minutes. Then gradually increase your speed.
• Add variety and challenge. Try brisk intervals. For example, walk one block fast, two blocks slow and repeat several times. Over time you’ll be able to add more fast intervals with shorter recovery periods. Walking hills or stairs is a great way to increase muscle tone and burn more calories.
• Stretch. The end of your walk is a great time to stretch since your body is warmed up. Stretch your hamstrings, calves, chest, shoulders and back. Hold each stretch for 15 to 30 seconds.
• Track your progress. Fit walking into your schedule whenever you can. That may mean three several short walks a day. When you can fit it in, longer walks will help you improve your stamina. Just remember your overall goal is at least 150 minutes each week.

Stay safe while walking

• Be alert. Listening to music while you walk can help keep you energized. And making phone calls is a good way to multitask. But if you use headphones, keep the volume low and watch out for traffic that you may not hear. Don’t text or stare at your device while walking, so you can keep your eyes on the road.
• Stand out. Wear light colors or reflective clothing and carry a flashlight or glow stick (it adds to the fun!) if you walk when visibility is low.
• Be street smart. Walking on sidewalks is best, but if you have to walk on the street, stick to streets with lower speed limits and make sure drivers can see you.
• Know the neighborhood. Note which businesses are open when you’ll be walking and the location of emergency telephones. Walk on well-traveled streets rather than taking shortcuts through alleys or parking lots.
  
• Listen to your body. If you have foot, knee, hip or back pain when walking, STOP and check with your doctor to find out the cause. You may need different shoes or another form of activity like cycling or water exercise. But don’t give up! Find the activity that’s right for you.

Just Walk

Maybe you haven’t been active for a while. No problem! Just get started. It’s not all or nothing… it’s step by step. Even if you’re already active, here are some easy ways you can add more steps into your day:

• Grab the leash and take the dog out for a walk.
• Forget about rock star parking. Park a bit farther from the entrance to your workplace, school, grocery store, restaurants, etc.
• Take the stairs instead of the elevator, even if just for one or two floors.
• Catch up with a friend by walking around the block while you chat on the phone.

The American Heart Association Blog

Tasty food, refreshing drinks, and good company are all elements of a great barbecue. As you’re spending time with friends and family this summer, keep these few heart-healthy summer BBQ tips in mind for those sunny days by the grill.

1. Add color. Add lots of color to your meal in the forms of fruits and veggies. Almost all of your favorite veggies can be grilled alone or in a kebab, giving them a delicious flavor. Fruits could be made into salads, stand alone on a tray with a dip, or used to enhance the dessert table. Another fun addition to a summer cookout is creating a smoothie station. A perfect smoothie uses one or two fruits with milk or yogurt for protein. Using plant-based milk like almond or soy milk is also an option for a low calorie, non-dairy smoothie.

2. Grill smart. Try to choose lean meats, like skinless chicken breasts, lean ground poultry, or fish such as salmon or trout. These types of proteins are lower in saturated fat than red meat and fish contains healthy fats that are good for brain and heart health. Instead of using a lot of salt, make a simple rub of your favorite spices, such as allspice, chili powder, cinnamon, cumin, garlic powder, paprika, rosemary, or black pepper. Marinating or rubbing spices on poultry, fish and meat can add amazing flavor. A half cup of marinade or one tablespoon of spice rub is all you need for each pound of food. 

3. Make your own marinades. Making your own marinades can help you skip out on the high fat, sodium, and sugar content that these store-bought versions have. 

The basic components of a marinade are acid, oil and flavorings.

• Common acid options are citrus juice, vinegar and yogurt. 
  • For oils, use canola or safflower or a blend of both. Swap them in for recipes that call for olive oil. These oils have a higher smoke point than olive oil, so they can withstand the high heats of grilling without breaking down, oxidizing and producing carcinogens.
  • Flavorings include onion, shallots, garlic, herbs, salt, or Worcestershire sauce.

4. Choose Whole Grains. Whole-grain buns and breads will complement your healthy feast with extra fiber, flavor and texture. If you’re staying away from grains altogether, lettuce wraps are a great and delicious alternative. 

5. Hydrate, hydrate, hydrate! Keeping hydrated is crucial while being out in the hot weather during the summer. Sodas and tea include caffeine and sugars that may taste delicious, but cause dehydration. Drinking water doesn’t have to be boring. Spice up water by adding herbs, sliced cucumbers or sliced fruit such as oranges, strawberries, peaches, nectarines or pineapple. Fun flavor pairings include watermelon and basil, cucumber and mint, blackberry and sage, and strawberry and mint or basil. If you need a bubbly taste, use seltzer water.

We hope these tips got you thinking about your summer plans to host or attend a great outdoor BBQ with family and friends. 

By Annemarie Dooling – Health & Wellness

March 16, 2021

It’s gotten harder to create mental breaks as work and home have blurred. Here are ways to get your brain a rest. One secret to achieving more: Finding time to do nothing. Even brief timeouts help the brain reinforce long-term learning and productivity.

In our efforts to squeeze every second from the day, it seems counterintuitive to watch a pot of coffee boil or gaze out the window. But your brain uses those free periods for important cleanup work, neuroscience research indicates. And during the pandemic, as the boundaries between work and home have blurred, it has become harder to create mental breaks.

Even brief timeouts help the brain reinforce long-term learning and productivity. You come out of downtime able to learn more, and can access that learning faster. “When you take a break, you may want to do something mind-consuming to help with motivation, but technically your best way of taking a break is to do something mindless,” says Barbara Oakley, a professor of engineering at Oakland University in Michigan who teaches a popular online course on how to open your mind to learning.

To ease into allowing yourself to do nothing, start with something familiar. Here are some techniques.

Take a long shower

A natural place to start slowing down is a habit that’s already built into your schedule, such as taking a shower. Letting your mind wander here can be a stepping stone to quieting more hectic environments. Or try blocking off time to look out your window. In her book How To Do Nothing: Resisting the Attention Economy, writer Jenny Odell describes how bird-watching became her favorite slow-down activity: Exhausted after pulling an all-nighter, she had gazed out the window and noticed a cluster of yellow birds. “I burned out, and in that state of forced relaxation, that happened to be when I noticed,” she says.

Play a game without keeping score

Dr. Oakley points out that while our body’s dopamine reward system might encourage tasks, keeping score is labor. Instead of competing against your crossword best, find a puzzle game on your phone that requires simply swiping.

Take a solo walk

Leave the Fitbit at home, and free up an hour to absorb the scenery in silence. Being in nature has been linked to a multitude of physical and mental benefits. But be sure not to create a competition, which can take the relaxation out of the activity. “We get fixated on taking 10,000 steps,” Ms. Odell says. “Yes, it’s good to go for a walk, but this isn’t a job.” Enjoy the meandering, rather than the race, she suggests.

Cook a big meal

Borrowing from the downtime that the Italians call dolce far niente (the sweetness of doing nothing), the act of cooking a meal can encourage a wandering mind. It can be tempting to create a culinary masterpiece to make the time worth it, but fight the urge. Ms. Odell suggests trying to “see the non-work time as something other than the negative space left after work.” Try a simple recipe that requires slow preparation. Not only is the activity downtime, but bonus points for resting at the table between courses.

Just sit down

If you’re struggling to get enough rest at night, try a short nap. Simply find a comfortable chair, and breathe. While you’re napping, remember that your brain never is. Rest is one of the most important ways to enhance the neurological flexibility to build the kind of conceptual understanding that is related to identity and purpose, says Mary Helen Immordino-Yang, a professor of education, psychology and neuroscience at the University of Southern California. Consider that a reason to lose the guilt over a daily rest.

Financial security is just one part of the equation when planning for a happy and productive retirement.

By: Norman Abeles, PhD, professor of psychology at Michigan State University

Everywhere one turns today there is information about the importance of saving enough money for a comfortable and secure retirement. Sufficient financial resources in retirement are important, but according to psychologists who study retirement, money is only one part of the equation for a happy and productive life after one stops working.

You also have to plan in terms of developing other interests and making a gradual transition in terms of where you derive your self-esteem.

For men and women who defined themselves by their careers, leaving that identify behind is often very difficult.  Some retirees might feel that working gave their life purpose and they have little to contribute to society in this new chapter in life. That simply isn’t true.  It’s important to find new ways to define oneself.  Taking on new responsibilities within the community or church can provide a new sense of purpose and self-worth.  Serving others is the best way to feel useful and engaged.

Isolation in retirement is a growing epidemic affecting over 8 million older adults across the country.  In addition to the emotional symptoms isolation brings on, such as sadness, loneliness, or depression, one study found that prolonged isolation resulted in an increased risk of early death. Avoiding isolation is particularly important if you aren’t married or don’t have a partner. According to the Bureau of Labor Statistics, single people age 65 and over spend an average of 10.1 waking hours alone each day in their free time.

The best way to avoid isolation is to take charge of your social calendar. Look for opportunities to socialize as part of your daily or weekly routine. Local options could include taking part in programs offered at your library, senior center, church, or the Y. Start or join a book club, cooking club, or music appreciation night, or pursue a favorite hobby, sport, or volunteer activity. And don’t limit yourself to social opportunities only with others in your age range. Spending time with people of all ages can be very enriching, pre-retirement and post-retirement.

Relationships with spouses and children often change during retirement as well. Couples who were used to saying goodbye in the morning and “how was your day?” in the evening are now suddenly together in the middle of the day as well. That’s an adjustment for both parties.

It’s not uncommon to hear about people who die within two years of retiring.  Studies have shown that a sudden drastic change in routine can be a shock to one’s system and can sometimes cause medical issues.

Many psychologists recommend retiring gradually, going to a part-time schedule or doing consulting work, before stopping work altogether. The new free time can be spent investigating new hobbies or rediscovering old ones.

Don’t be inflexible in planning for retirement and don’t put all your retirement eggs in one basket. For example, many retirees plan to spend a lot of time traveling but for some a physical aliment makes extensive traveling impossible. A balanced portfolio of activities is important—travel, hobbies, volunteer work, exercise, continuing education—are all activities that many retirees find rewarding.

One’s retirement years can be among the most satisfying and enriching in life.  However, it does take some preparation and patience to maximize the opportunities available in retirement.