Many seniors I observe shuffle along slowly. Other have an unsteady, side-to-side gait. Others can bound along at a pace people many years younger would envy. This energy and steady stride may be do to regular working out, good genetics, attention to posture, balance training, or just a positive mental attitude that keeps a "bounce in their step."
Now, there's a study that correlates a senior citizen's walking speed with logevity. Published in the most recent Journal of the American Medical Association, the University of Pittsburgh research paper collected data from nine studies between 1986 and 2000, involving nearly 35,000 adults, 65-and over.
The average walking speed was three feet a second. But the chances of surviving another five to 10 years increased the faster a person walked, particularly amongst those 75 and older.
The chances of surviving 10 years ranged from 19 to 87 percent among men, and 35 to 91 percent among women, depending on how fast they walked.
Walking may be a good prediction of survival because it requires energy and muscle control. It also works the heart and lungs, and the circulatory, nervous and skeletal systems.
Bottom line: get off the couch, get some fresh air, and start walking-at a rapid pace!
Monday, January 17, 2011
Wednesday, January 5, 2011
New Year Weight Loss Tips
January has hit some of us like the proverbial "ton of bricks." Holiday indulging has left many of us a few pounds heavier than we'd like. The latest issue of AARP has an article with advice we all can use.
A key one is to use a smaller plate than you're accustomed. Gauge your "fullness" after one, smaller serving, and then decide on "seconds." They also suggest taller, thinner glasses for drinks, where you will pour an average of 30% less liquid.
Another, that I've heard and recommended many times, is eating small size snack bags, rather than grabbing from a larger bag. Your much less likely to open up that second pack of a small bag of chips when you have to make another "eating decision."
Logically, the article suggest you eat more meals at home (where you control the contents and portion size), and try to avoid "speed-eating" at the desk or in the car, where you can down large servings of food so fast, your brain can't tell that it's full.
The article says that diets fail because they ask people to sacrifice too much. Make three small changes at a time and slowly change your dietary habits. The best diet is one that you don't know you're on!
Dr. James Hill, professor of medicine at the University of Colorado, lists some simple tips that are easy to adhere to:
* Include a fruit or vegetable with your lunch or dinner.
*Don't eat white foods at dinner (baked potato, white ricce, or white bread, for example).
*Fill half your plate with an entree, and the other half with vegetables.
*Drink one (or more) glass of water before each snack or meal.
*Never eat in front of the TV-make eating an experience.
*Save deserts for weekends.
All solid tips, in which I would add, get some (at least 30 minutes) of exercise every day. Good
luck, and we will be here to help you on your journey!
A key one is to use a smaller plate than you're accustomed. Gauge your "fullness" after one, smaller serving, and then decide on "seconds." They also suggest taller, thinner glasses for drinks, where you will pour an average of 30% less liquid.
Another, that I've heard and recommended many times, is eating small size snack bags, rather than grabbing from a larger bag. Your much less likely to open up that second pack of a small bag of chips when you have to make another "eating decision."
Logically, the article suggest you eat more meals at home (where you control the contents and portion size), and try to avoid "speed-eating" at the desk or in the car, where you can down large servings of food so fast, your brain can't tell that it's full.
The article says that diets fail because they ask people to sacrifice too much. Make three small changes at a time and slowly change your dietary habits. The best diet is one that you don't know you're on!
Dr. James Hill, professor of medicine at the University of Colorado, lists some simple tips that are easy to adhere to:
* Include a fruit or vegetable with your lunch or dinner.
*Don't eat white foods at dinner (baked potato, white ricce, or white bread, for example).
*Fill half your plate with an entree, and the other half with vegetables.
*Drink one (or more) glass of water before each snack or meal.
*Never eat in front of the TV-make eating an experience.
*Save deserts for weekends.
All solid tips, in which I would add, get some (at least 30 minutes) of exercise every day. Good
luck, and we will be here to help you on your journey!
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