HEALTHY
Lifestyles
A publication of Southern Lakes Newspapers • Spring 2019
• Bani sh sp ring allergi es • Safety tip s for kids • Eat healthy
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HEALTHY LIFESTYLES
Spring 2019
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s e i g r e l l a g n i r sp 8 ways to banish
Spring. The time of year when, as poet Alfred Lord Tennyson famously said, a young man’s (and woman’s) fancy “lightly turns to thoughts of love.” That is, of course, if you’re not sneezing, coughing or dealing with itchy eyes. Spring allergies seem to get worse every year. Is there anything you can do to avoid them? Yes, says allergist Todd Mahr, MD, president of the American College of Allergy, Asthma and Immunology. “You might feel like suffering from allergies is going to happen every spring no matter what, but there are ways to help alleviate your symptoms.” These eight ACAAI tips will help you enjoy the season instead of sitting it out indoors.
See an allergist. Before the season kicks in, make 1. an appointment with an allergist to find out exactly what is causing those itchy, watery eyes. Discovering the allergen that you’re reacting to is the first step in treating it. The ACAAI’s Allergist Locator can help you find a board-certified allergist in your area.
Find out if it’s allergies or asthma. Or both. The 2. symptoms from asthma can be similar to those of allergies. To make matters worse, allergies plus asthma
can be a one-two punch for some allergy sufferers. Almost 75 percent of asthma sufferers also have allergies. Your allergist can diagnose what’s causing your symptoms and offer suggestions for treatment so you can start living the life you want to live.
Consider allergy shots ... They may be the best way 3. to treat tree, grass, mold, dust mite, cat and dog allergies. Allergy shots are immunotherapy. That means
your allergist will gradually give you increasingly larger doses of whatever you’re allergic to. There are also tablets that melt under your tongue to treat allergies to ragweed, grass pollen and dust mites. Both forms create a tolerance within your immune system.
...or get a prescription. Research has shown that 4. most allergy sufferers find prescription medications more effective than those they can get over the counter.
But most people don’t go in search of a prescription. An allergist can discover exactly what you’re allergic to and prescribe the right medication to ease your symptoms.
HEALTHY LIFESTYLES
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during the day. Similarly, wash your sheets and bedding once a week in hot water.
Use the AC. It’s tempting to throw open the windows 8. and let that fresh spring air waft into the house. The only problem is, pollen and other allergens will waft in with it. Instead, use your air conditioner and make sure the filter is clean. Change your filter every three months and use one with a MERV rating of 11 or 12.
About ACAAI The ACAAI is a professional medical organization of more than 6,000 allergists-immunologists and allied health professionals, headquartered in Arlington Heights, Ill. For more information, visit AllergyandAsthmaRelief.org. (BPT)
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Spring 2019
Lifestyles
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Commit to a thorough spring cleaning. It’s not just 6. to give the house a fresh look after the long winter. A deep clean will reduce allergens like mold, which build
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Start medication before the season hits. Don’t wait. Much like successful pain management involves getting in front of pain before it kicks into high gear, by taking your allergy medications before the worst symptoms develop, you’ll be doing a lot to alleviate those symptoms. If you usually start feeling it in March or April, start taking your medications in February.
up in basements and other areas where you might not go every day. It’s also a great way to get rid of the pet hair and dander that have built up in places like your sofa. Wash throw rugs regularly, too, in hot water.
7.
Wash the day away before going to bed. Take a shower and wash your hair before hitting the hay to rinse away pollen and other allergens you’ve picked up
For advertising opportunities in our publications, call (262) 725-7701, ext. 134. Above: With a few commonsense tactics, you can get ahead of your allergies and keep them in the rear-view mirror all season long. STOCK PHOTO Healthy Lifestyles
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HEALTHY LIFESTYLES
Spring 2019
Why breakfast really is the most important meal of the day You’ve probably heard the saying, “breakfast is the most important meal of the day.” While there is some conflicting research that questions the importance of eating breakfast for weight loss, many other researchers conclude there are, in fact, many benefits for starting your day with a morning meal. Briana Rodriquez, a Registered Dietitian with Jenny Craig, offers the inside scoop on breakfast and why there’s still truth in that old saying, especially for those trying to improve their health. Breakfast Basics “Breakfast literally means ‘breaking the fast,’” Rodriquez explains. “Blood sugar, also known as glucose, powers your muscles and brain. After 7-9 hours of sleep, blood sugar is naturally low and you need to replenish your energy stores.” But what if there’s no time to spare in the morning? Rest assured, there are quick, easy breakfasts you can grab on-the-go. Why breakfast matters Although skipping meals or eating very little in the morning may seem like a sure-fire way to lose weight, Rodriquez explains it’s not so simple. “When you skip breakfast, you’ll likely overcompensate later, eating your largest meal at night because you’re extremely hungry. And that’s not good if your intention is weight loss.” Making breakfast your largest meal of the day, also known as “front-loading,” can lead to a healthier weight. “Since digestion slows during sleep, latenight calories are less easily metabolized and will likely be stored instead of used as energy,” Rodriquez explains. “A balanced, substantial breakfast works with your metabolism at its peak, helping support weight loss efforts naturally.” An added bonus? Weight loss isn’t the only potential benefit of having a good breakfast; a 2013 study published in “Obesity” suggests other health gains in addition to weight loss, such as decreased risk of heart disease and Type 2 diabetes. How should your day look? The quality of food you eat also matters.
See BREAKFAST, Page 10
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Eating breakfast may improve your health in more ways than one. The next time you’re rushing out the door in the morning, don’t forget to grab something good to eat – your body will thank you.
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willpower
Don’t get derailed. A few smart habits can help you avoid temptation and remember your long-term goals.
Weight loss
5 TIPS TO REACH YOUR GOALS
A little preparation can shut down this excuse: Keep a fully packed gym bag in your car or at work. You won’t even need to come home before heading to your class, run, swim or strength session.
When you’re trying to reach your goal weight, it can sometimes feel like booby traps are around every corner: TV ads for big burgers, easy-to-grab snacks at checkout, and birthday cake after birthday cake at work. It’s time to fight back. Use these five tips from the experts at Nutrisystem to turn your whole world into a willpower-generating super machine and keep flying toward your goals.
Around town: Arm yourself
In the Kitchen: Stock up
On your phone: Picture achievement
Part of what makes bad-for-you foods easy to grab is that they’re, well, so easy to grab – just unwrap it or dig your hand in a bag, and you’re satisfying your hunger faster than you realize what you’re eating. The solution: Make “unlimited” foods just as easy to eat in a hurry. Chop celery, broccoli, cucumbers and other no-guilt options long before you’re hungry so when you want a quick snack, they’re as handy as a handful of chips. “Healthy snacks will keep you on-track without sabotaging your progress,” says Courtney McCormick, manager of clinical research and nutrition at Nutrisystem. “Vegetables are high in fiber and will keep you full longer than unhealthier options.”
In the car: Get packed Have you ever come home from work planning to go to the gym ... and then you don’t? The couch feels a little too comfortable or the pile of mail distracts you and you wind up skipping your sweat session?
You can’t always sit down to a fresh meal or snack. But you can be ready when cravings strike: Carry a packet of Nutrisystem FreshStart Shakes, a sandwich bag of raw almonds or homemade trail mix. This way, when you need a little blood sugar spike, you’re ready with options that you control, rather than letting hunger pangs steer you toward something you regret. People check their phones on average 52 times a day, according to a recent Deloitte study. Let each instance push you toward your goals. Change the background on your lock screen to an image that inspires you to stick with your plan. They’re easy to find: Fire up Pinterest and search for “inspiration,” “motivation” or other keywords that you like.
At work: Move away from the dish Few things in life sabotage the best diet plans faster than the workplace candy dish. You’re working on something, hit a wall, get up for a walk and there it is, right in the breakroom: a huge bowl of gum drops. Decrease your tendency to grab from the communal bowl by moving away from it. Scientists found that subjects ate 1.8 more pieces of candy daily when the bowl was placed on their desk versus two meters away. More tips for achieving weight loss goals can be found at Nutrisystem.com.
(STATEPOINT)
Spring 2019
HEALTHY LIFESTYLES
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Car safety tips for kids of all ages For many parents, you buckle up your kids and off you go to day care, school or the park. You trust their car seat or booster seat will keep your child safe should something happen, but are you sure the seat you installed months or years ago is truly secure? “I am deeply concerned that nearly half of all car seats are not used correctly,” says Heidi King, deputy administrator of the National Highway Traffic Safety Administration. “You don’t have to be a parent to play a part in protecting children. I urge everyone to follow these simple tips to ensure kids stay safe in the car at every age.” The right car seat is the best protection in a crash Every 33 seconds, a child younger than 13 years old is involved in a car crash, according to NHTSA data. Even more startling: Car crashes are a leading cause of death for children ages 1 to 13. One of the most common mistakes parents and caregivers make is moving children to the next car seat too soon. No matter their age, you need to make sure that the car seat you use is the right one for your child’s age, as well as their size (based on their weight and height).
Newborn to 3 years Infant and rear-facing car seat
The youngest passengers should remain in a rear-facing car seat until they reach the maximum weight or height of their seat. This positioning better absorbs the force of an impact, making it a better option for small passengers whose necks and spines are still developing. In fact, car seats have
been shown to reduce fatal injury by 71 percent for infants (under one year old) in passenger cars. Keep in mind, even if your child’s feet touch the back of the vehicle seat, that doesn’t necessarily mean they’re ready for a forward-facing seat. Parents shouldn’t move their toddlers into a forward-facing car seat until they’ve hit the maximum height or weight limit of their current car seat.
4 to 7 years old
Forward-facing car seat At this age your child will likely use a forward-facing car seat with a harness. One critical step for installing this car seat correctly is making sure to secure it with its tether, not just a seat belt. The tether is an adjustable strap with a hook that can be found at the top of most forward-facing car seats. When you secure the tether to the tether anchor in your vehicle, it keeps the car seat from moving forward in a crash, helping protect your child from head and neck injuries. Additionally, always make sure the chest clip is secured across the chest rather than on the belly. These clips have a tendency to move down, so it’s up to caregivers to align it properly. Make it a habit to always slide the clip up to the appropriate place after buckling your child in to their seat.
8 to 12 years old Booster seat
After a child exceeds the age and size limits of their forward-facing seat, they
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Car crashes are a leading cause of death for children ages 1-13, so parents should be proactive about making sure their child has the best protection possible whenever they’re in the car.
can transition to a booster seat. A booster seat lifts a child up and helps their body properly align with the vehicle’s existing seat belt. Kids should stay in a booster seat until they are big enough to sit properly with the lap and shoulder belt securely buckled. That means the lap belt is snug across their upper thighs, not their stomach, and the shoulder belt is snug across their shoulder and chest, not their neck or face.
“Tweens” and preteens Seat belt
Once your child is big enough to ride safely without needing a car seat or booster seat, keep in mind the back seat is still the safest place. All kids 13 and under should ride in the back, even if they try to convince you the front is the “cool” place to be. For more advice and to find a car seat check location near you, visit NHTSA. gov/TheRightSeat. (BPT)
EYE CONDITIONS THAT CAN AFFECT CHILDREN While a loss of visual acuity is often associated with senior citizens, various diseases and conditions of the eye can affect children. The American Academy of Opthalmology says many conditions and diseases can impact a child’s vision. Early diagnosis and treatment are critical to improving a youngster’s eye health and helping him or her see and feel better. Learning about certain conditions and how to recognize their accompanying symptoms can help parents ensure kids get the treatment they need.
of colors, so if a school-aged child is having difficulty or showing disinterest in coloring, he or she may benefit from a colorblindness test. The National Eye Institute says color blindness is much more common in males than in females.
Don’t neglect your child’s eyes. Routine eye examinations can identify problems and get children the treatment they need.
Pediatric glaucoma This rare condition, also known as congenital glaucoma, occurs in infants and young children. The Glaucoma Research Foundation says incorrect development of the eye’s drainage system before birth leads to increased intraocular pressure, which can damage the optic nerve. Enlarged eyes, corneal cloudiness and sensitivity to light can be symptoms. Medication and surgery are required in most cases.
Amblyopia Often referred to as “lazy eye,” amblyopia may be characterized by reduced vision in an eye that has not received adequate use during early childhood. Amblyopia may result from misalignment of a child’s eyes or from one eye focusing better than the other. If left untreated, the weaker eye can continue to weaken until it is rendered useless. Sight in the affected eye can be restored if treatment is begun early, says Prevent Blindness America. Glasses, eye exercises or surgery may be prescribed to help fix the underlying causes of the condition.
Astigmatism Astigmatism is a condition wherein objects viewed at both a distance and close
Strabismus STOCK PHOTO Healthy Lifestyles
up can appear blurry. Experts say it occurs from the uneven curvature of the cornea or lens, which prevents rays of light from entering the eye and focusing on a single point on the retina, otherwise known as a refractive error. Prescription eyeglasses often fix astigmatism. All About Vision also says that refractive surgery may correct astigmatism.
Color blindness The main symptom of color blindness (color vision deficiency) is difficulty distinguishing between colors or making mistakes when identifying colors, particularly those shaded red and green. Typically by age 5, children with normal color vision will be able to identify groups
Strabismus is a condition of misaligned eyes. It occurs when the eye muscles fail to work together and the eyes turn inward, outward, upward, or downward. By the age of three to four months, an infant’s eyes should be able to focus and be straight and parallel. Parents should consult an eye care professional if they notice eye alignment problems in their children. Pink eye (conjunctivitis), diabetes-related eye problems and other refractive errors also can occur in children. (METRO CREATIVE)
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Spring 2019
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How certain nutrients affect your body Many people are aware that their bodies need nutrients like protein and carbohydrates every day, but they may not know just what these and other important nutrients do for their bodies.
Proteins The online medical resource WebMD notes that the body uses protein to build and repair tissues. An important component of every cell in the body, protein provides the body with amino acids that help cells in the body perform various functions. Breastcancer.org notes that proteins help the body create hormones and enzymes and keep the immune system healthy.
Carbohydrates
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The Cleveland Clinic notes that carbohydrates, or “carbs,” are the body’s main source of energy. Carbs are found in most foods, but not all carbs are the same. Foods that contain complex carbohydrates, which include quinoa and oatmeal, are loaded with fiber. It takes awhile for the body to break that fiber down, helping people feel full and stabilizing their blood sugar levels. Simple carbohydrates, which include processed foods such as sugar-sweetened beverages and dairy desserts, are quickly digested, which raises blood sugar levels and contributes to feelings of inflammation.
trends and fads explained
When it comes to diet and nutrition it seems like there’s a new fad every week. Research the science behind the latest fad before trying it.
6 nutrition
Water The body is about 60 percent water, which performs a host of important functions. Water aids in digestion, absorption of nutrients and circulation, and also facilitates the transportation of nutrients through the body. Water also helps the body get rid of waste. WebMD notes that water also helps to energize muscles, which might suffer from fatigue if the body’s fluid balance is not maintained. (METRO CREATIVE)
The expanded variety of health and wellness options available today can be confusing for consumers who are trying to learn all they can to make the most informed, healthy choices for themselves and their families. Below, Dr. Nicole Avena, assistant professor of neuroscience at Mount Sinai School of Medicine and visiting professor of health psychology at Princeton University, explains six popular nutrition trends including sustainable snacks, new plant-based milks, prebiotics and probiotics and the latest on gummy supplements vs. traditional vitamins: When it comes to a caffeine buzz, choose matcha over coffee. A premium green tea powder from Japan, matcha is used for drinking as tea or as an ingredient in recipes. While coffee and matcha have about the same amount of caffeine, matcha packs lots of great antioxidants. Check the label to make sure it has been tested for heavy metals, as some matcha can contain lead from the soil where it was grown.
1.
2.
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The human body is about 60 percent water and requires proper hydration to function.
Shelf-stable probiotics have some advantages over refrigerated. Only two strains of probiotics are shelfstable, whereas different and diverse strains can be present in refrigerated probiotics. But, shelf-stable probiotics have the advantage that they can be used in other food products, like granolas, butter, soups, etc. Just don’t mess with the packaging or open blister packs until you want to use them, as they are packed for preservation. Dead probiotics won’t harm you, but they don’t have any health benefits either. Remember there are different probiotic strains for different issues: i.e., you don’t want to take a digestive or immunity probiotic for vaginal health issues. Instead, try Pro-B as it contains two strains of lactobacilli, which are optimal to promote vaginal health.
Algae oil trumps fish oil and olive oil. Algae oil is 3. vegetarian and a source of omega-3s and DHA (good fats to support brain health). Algae oil is safe to use in pregnancy (when eating too much fish can be harmful because of mercury) and is heart healthy (studies show it lowers cholesterol and triglycerides). It also has more monounsaturated fat than olive oil.
Cow’s milk is healthier than almond milk. Despite its 4. popularity, almond milk often has less than 2 percent actual almonds in it, has a lot of added sugar, and is not
necessarily better for the environment because it takes five liters of water to grow one almond.
1000 mcg’s of Folate with vitamin D and calcium 5. is essential in a prenatal vitamin. The nutrients in your prenatal vitamins are crucial pre- and postpartum, especially if you are breastfeeding.
Gummy vitamins are just as effective as pills and 6. chewables. The best way to get needed nutrients is through food, but, people don’t always have eating habits
that provide them with all the nutrition they need. Others have deficiencies that diet alone can’t resolve. Supplements can fill the gap, but people are more likely to take their supplements regularly if they taste good and they’re convenient. Pills require a liquid to take them with, they’re not tasty and sometimes leave an unpleasant aftertaste. Gummies can be a good option, and clinical tests show that their absorption is equivalent or better than traditional vitamin pills. Vitafusion offers more than 30 types of gummy vitamins, with no artificial flavors, high fructose corn syrup, gluten or dairy. Nicole Avena, Ph.D., is a research neuroscientist and pioneer in the field of food and nutrition. She is also the author of “What to Eat When You’re Pregnant.”
(BPT)
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HEALTHY LIFESTYLES
Spring 2019
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Happy in their own skin Women redefining
opinions on body image and self-esteem At the end of January 2018, beauty history was made when Ashley Graham was picked up by Revlon to be the first “plus-sized” model in history to land a major beauty contract, joining Gal Gadot, Imaan Hammam and Raquel Zimmerman in the new “Live Boldly” campaign. Graham also broke down barriers by being one of a handful of non sample-sized models to appear in the Sports Illustrated swimsuit issue. Body diversity has become the topic du jour in the entertainment and modeling worlds. According to the data polling source Supplied and beauty manufacturing company Dove, nine in 10 women opt out of important life activities because of body image issues. A similar percentage of women put their health at risk to stop themselves from eating to lose weight. Cross-cultural research by Dove has indicated that body image recently reached critical impact levels. But thanks to more outspoken models and high-profile individuals, body image and self-esteem as these issues relate to women is improving. A 2016 study by Bryan Karazsia, an associate professor of psychology at The College of Wooster, examined data from more than 100,000 men and women over 31 years, finding women’s body image dissatisfaction dropped by 3.3 percent – a “substantial” finding. Some of the reasons behind the change include a shift in media depictions, a new body ideal of lean and toned rather than “skinny,” and because a greater number of people in North America are simply larger. Women can boost their self-esteem and reverse negative feelings about their bodies by introducing new thinking patterns. The National Eating Disorders Association recommends women focus on the things they like about themselves and attributes that pertain to more (METRO CREATIVE) than their appearance.
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Female self-esteem and positive body images are improving as more women and industries promote body positivity.
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Family history plays a key role in how doctors will approach patients’ treatment and preventive care.
Get the facts The importance of knowing your family medical history
When visiting a physician for the first time, patients may notice an extensive section on family history on one of the requisite forms they fill out before meeting the doctor. Though it can be hard to remember family members’ conditions, doctors have good reason to ask about their patients’ family’s medical histories. Family medical histories can be vital to one’s own health care. The National Center for Biotechnology Information states that family history might be one of the strongest influences on a person’s risk for developing cancer, heart disease, stroke, diabetes, and more. While you cannot modify your genetic makeup, knowing your family’s medical history can help you take the steps necessary to protect yourself. Family history reports can serve as warning signs for illnesses. These clues can help doctors prescribe certain screening tests at earlier ages to catch potential diseases when they are most treatable. For example, the U.S. National Library of Medicine says that healthcare professionals may recommend more frequent screenings (such as mammography or colonoscopy) and screening at an earlier age for people at an increased risk of certain cancers. Doctors may recommend biannual checkups to stay apprised of any changes in health that may signal a risk. A thorough health care professional will record your family medical history and ask you to update it routinely in an effort to ensure you get the best, most effective care
possible. You can help the process by having the information needed at the ready. The Centers for Disease Control and Prevention suggests the following.
Talk to family Make a list of close family members and discuss any conditions or issues they might have had and at what ages.
Learn about chronic diseases Speak to your relatives about chronic diseases like diabetes or high blood pressure, being sure to ask how severe such issues were and if any required hospitalization.
Plot your ancestry Learn about your ancestry and if any medical issues are more common among people who share that ancestry.
Record everything you learn Keep the information where it can be easily accessed and updated. For example, My Family Health Portrait is a free web-based tool to organize family health information and share it with doctors.
(METRO CREATIVE)
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HEALTHY LIFESTYLES
• Breakfast
Spring 2019
(Continued from page 4)
Here’s an example of what Rodriquez suggests a typical day look like: • Breakfast and lunch should be satisfying, protein-rich and include a small amount of healthy fats and carbohydrates. Think: an egg and veggie scramble with a piece of fruit for breakfast or chicken with veggies and pasta alongside a green salad for lunch. • Dinner should be light and include a lean protein and lots of non-starchy vegetables. Rodriquez suggests decreasing carbs in the evening. Think: meatloaf with veggies or something like Jenny Craig’s Three Cheese Macaroni with Broccoli and Carrots. • Snacks are an important part of the equation too. Rodriquez recommends snacks under 200 calories, spaced between
meals. Choose something with protein and fiber to help keep you feeling full. Think: a small apple with a teaspoon of nut butter, or nonfat Greek yogurt with a handful of berries. Consider weight loss programs that embrace the science around the body’s natural circadian rhythm, such as Jenny Craig’s newest program, Rapid Results, to help optimize metabolism and accelerate weight loss. Also, look for programs that offer satisfying breakfasts with just the right amount of proteins, carbohydrates and fats. The Jenny Craig program offers over 20 chef-crafted, nutritionist-designed breakfast items. For more information, or to book a free appointment with a personal weight loss consultant, visit jennycraig.com. (STATEPOINT)
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The right foods can fight inflammation The human body and its immune system excels at fighting foreign invaders like bacteria and viruses. Signaling chemicals called interleukins tell cells whether they are needed to fight illness or they should wait in the wings. While these immune defenders are doing their jobs, soreness, fatigue and swelling can occur – the natural side effects of an immune system response – but will soon dissipate. However, many people deal with immune systems that are consistently revved up, even when no invaders are present. This is the problem with many chronic diseases and immune system dysfunction. Unfortunately, the inflammation that is a hallmark of immune defense becomes a daily problem that may result in chronic pain and other complications. What many people may not realize is that the foods that they are putting into their bodies may exacerbate inflammatory responses, while others may help keep inflammation at bay. People with rheumatoid arthritis, Crohn’s disease, Hashimoto’s, and other chronic illnesses may find that turning to the right diet can tame inflammation and other symptoms. Recently, many health experts, including Dr. Barry Sears, founder of the Inflammation and Research Foundation and author of the “Zone Diet,” and Dr. Andrew Weil, who offers the Anti-Inflammatory Food Pyramid, have begun to tout
certain foods that are purported to reduce inflammatory response over an extended period of time. As beneficial as some foods can be, it’s important to note that individuals are unique and certain foods may produce a particular response in some but not in others. Systematically isolating certain foods can help paint a picture of foods that can be problematic. But generally speaking, refined carbohydrates, sugar-sweetened beverages, fried foods, and processed meats may increase inflammation, advises Harvard Health Publishing. Conversely, certain foods and beverages that have been identified as reducing inflammation for many people. These include: • Tomatoes; • Olive oil; • Green leafy vegetables and cruciferous vegetables; • Nuts, like almonds and walnuts; • Fatty fish; • Berries; • Avocados; • Green tea; • Peppers; • Grapes; • Turmeric; and • Dark chocolate. Including these foods in one’s daily diet may help to relieve the pain, bloating and fatigue associated with inflammation.
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Exercising after 50 can help people live healthy well into retirement. But caution must be exercised when aging men and women return to exercise after a long break.
Exercise and aging
How to work out safely after 50
In an ideal world, people young and old exercise each day. But as men and women age, finding time to work out is not so easy. Commitments to work and family often take precedence over daily exercise. As a result, many people 50 and over might not have exercised regularly or at all in many years. But as children grow up or even move out, people facing down their golden years are often compelled to get back in the gym. That’s a wise decision that can increase a person’s chances of being healthy and happy in retirement. But before beginning a new exercise regimen, men and women over 50 should take heed of the following safety tips to ensure their efforts are not derailed by accident or injury.
Speak with your physician The National Institute on Aging notes that even people with chronic conditions such as heart disease, diabetes or arthritis can be physically active. However, anyone with such a condition and even those who don’t fall into those categories should consult with their physicians and receive a full physical before exercising. Such a consultation and checkup can shed light on any unknown issues, and physicians can offer advice on how to safely manage any problems that may arise.
Begin with low-intensity exercises Even if you feel great and have maintained a healthy weight, don’t push yourself too hard at the start. Your body needs time to adjust to physical activity, so choose low-intensity exercises like walking and light strength training so your muscles, tendons and ligaments can adjust. Initially, exercise every other day so your body has ample time to recover between workouts.
Choose the right places to exercise outdoors Exercising outside provides the best of both worlds for many people, providing a chance to get healthy all while enjoying the great outdoors. When exercising outdoors, choose areas that are not remote and where others can see you and offer help if you suffer an injury or have an accident. Boardwalks, public parks and outdoor gyms are safer places to work out than wooded areas or other places well off the beaten path.
HEALTHY LIFESTYLES
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Stay hydrated The NIA notes that many people lose their sense of thirst as they age. But just because you aren’t thirsty does not mean you don’t need water, especially while exercising. Water regulates body temperature and lubricates the joints, thereby decreasing your risk of injury during exercise. (METRO CREATIVE)
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HEALTHY LIFESTYLES
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