Fitness in Midlife, Author at Fitness in Midlife

7 Minute Plank Challenge to End Your 2024 Strong

Fitness in Midlife on November 15, 2024

Planks are one of those solid, tried-and-true workout moves that deliver on what it promises — tight, strong abs. If you’ve nailed the basic plank and are ready to take it to the next level, we’ve got you covered. This is the challenge you need to stay fit in 2024!

Each of our plank variations offers the elements of balance, symmetry, oblique lifts, and lower back engagement to give you a complete, all-around core strength challenge.

Follow These Workout Instructions for Optimal Results:

Perform each exercise for the time provided and move directly to the next one.
Go through the routine twice for a 7-minute ab-building workout.
Your form is crucial, so keep everything tight and aligned.
This is a great challenge to add to the end of your cardio workout or at-home workout when you have a few spare minutes and want to work your core!

1. Plank to Single-Arm Reach

Chris Freytag demonstrating a plank to single-arm reach.

How to do a plank to single-arm reach:

Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
Raise your right arm and hold for one count. Repeat on the other side.
Continue for 30 seconds.

2. Side Plank Lift-and-Lower Exercise

Chris Freytag demonstrating a side plank lift and lower exercise.

How to do a side plank lift-and-lower:

Come into a side forearm plank by lying in one long line on one side, stacking your elbow under your shoulder and keeping your forearm on the mat perpendicular to your body. Stack your feet and stay in one long line as you engage your core and lift your hips up forming a side forearm plank.
Dip your hips down toward the mat and lift back up using your obliques and core muscles.
Keep dipping for 30 seconds. Then, switch to the other side for another 30 seconds.

3. Side Plank Crunch

Chris Freytag demonstrating a side plank crunch.

How to do a side plank crunch:

Come into a side forearm plank by lying in one long line on one side, stacking your elbow under your shoulder, and keeping your forearm on mat perpendicular to your body. Stack your feet and stay in one long line as you engage your core and lift your hips up forming a side forearm plank. Lift your top arm toward the ceiling.
Bring the elbow on your top arm and knee on your top leg in to tap the elbow and knee together. Then reach both long and repeat the tap working your obliques and entire core with these crunches.
Perform for 30 seconds on each side.

4. Reverse Plank Exercise

Chris Freytag demonstrating a reverse plank.

How to do a reverse plank:

Start seated on the floor with legs long in front of your body. Place hands behind your hips slightly wider than shoulders with fingers pointed toward your feet.
Lift hips and torso off the floor and gaze up toward the ceiling keeping your neck relaxed. Keep your body in a long line with softly pointed toes. Keep abdominals tight and do not let your back sag.
Hold for 30 seconds, then release to the floor slowly.

5. Cross-Body Plank

Chris Freytag demonstrating a cross body plank.

To perform a cross-body plank:

Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
Lift your right leg off the floor and bring your knee toward your chest and across your body, bringing your knee as close to your opposite elbow as possible. Return your leg to be back in a full plank and repeat on the opposite side.
Repeat for 30 seconds.

Rest for 30 seconds and repeat all five moves for a total of 7 minutes!

9 Hidden Signs of Magnesium Deficiency—Are You at Risk?

Fitness in Midlife on November 14, 2024

Magnesium is an essential mineral that plays a critical role in keeping our bodies functioning smoothly, from supporting energy production to maintaining strong muscles and bones. Yet, many people are unknowingly low in magnesium, and the signs can be easy to miss.

If you’re experiencing unexplained fatigue, muscle cramps, or even mood changes, a magnesium deficiency might be the culprit.

Here are nine subtle signs that your body could be craving more magnesium—and why it matters for your health.

1. Muscle Cramps and Spasms

Closeup of a senior woman holding her knee in pain from osteoporosis.

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Muscle cramps and spasms are often signs of magnesium deficiency, as magnesium plays a crucial role in muscle contraction and relaxation. When magnesium levels are low, muscles may become more prone to involuntary contractions, leading to cramps and spasms.

2. Fatigue and Weakness

A woman lying in bed with her arm over her face.

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Feeling constantly tired and weak could be a sign of magnesium deficiency. Magnesium is involved in energy production within cells, and inadequate levels may result in decreased energy levels and overall weakness.

3. Anxiety and Depression

A sad woman feeling lonely while sitting on her couch.

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Low magnesium levels have been linked to increased risk of anxiety and depression. Magnesium plays a role in neurotransmitter function and mood regulation, so insufficient magnesium may contribute to feelings of anxiety and depression.

4. Insomnia and Sleep Issues

A frustrated woman in bed unable to fall asleep.

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Trouble sleeping or insomnia may indicate magnesium deficiency, as magnesium is involved in the regulation of sleep-wake cycles and relaxation. Low magnesium levels may disrupt sleep patterns and lead to difficulty falling asleep or staying asleep.

You can also explore my tips for getting better sleep each night.

5. Irregular Heartbeat

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Irregular heartbeat or heart palpitations can be associated with magnesium deficiency. Magnesium is essential for proper heart function, and inadequate levels may disrupt the electrical activity of the heart, leading to palpitations or irregular heartbeats.

6. Migraines and Headaches

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Migraines and headaches may occur more frequently in individuals with magnesium deficiency. Magnesium helps regulate neurotransmitters and blood vessel function, so low levels of magnesium may contribute to the onset of migraines and headaches.

7. High Blood Pressure

A woman monitoring her running performance on a smart watch using a fitness tracker.

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High blood pressure, or hypertension, can be linked to magnesium deficiency. Magnesium plays a role in relaxing blood vessels and regulating blood pressure, so inadequate magnesium levels may contribute to elevated blood pressure.

8. Digestive Issues

A woman sitting on the couch holding her stomach because of gas pains.

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Digestive issues such as constipation and bloating may indicate magnesium deficiency. Magnesium helps regulate muscle contractions in the digestive tract and supports bowel movements, so low levels of magnesium may lead to digestive discomfort.

These yoga poses for digestion can also help if you’re experiencing issues!

9. Numbness and Tingling

Senior woman doing a seated stretch to ease sciatica pain.

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Numbness and tingling sensations in the body may be a sign of magnesium deficiency. Magnesium is involved in nerve function and transmission, so insufficient magnesium levels may affect nerve signaling and lead to sensations of numbness and tingling.

If you are experiencing any of the symptoms listed above, it’s time to check in with your body!

10 Early Warning Signs of Alzheimer’s You Shouldn’t Ignore

Fitness in Midlife on November 13, 2024

Alzheimer’s disease can often be difficult to detect in its earliest stages, but recognizing the warning signs can make a significant difference. Early intervention can lead to more effective management and support for both you and your loved ones.

Here are 10 common early signs of Alzheimer’s to be aware of and why they matter.

1. Memory Loss That Disrupts Daily Life

A woman sitting at an outdoor table with her hand on her head in frustratiion.

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Occasionally forgetting appointments or names is normal, but frequent and disruptive memory loss is a red flag. This could include forgetting recently learned information or repeatedly asking the same questions.

Memory issues are often one of the first and most recognized symptoms of Alzheimer’s. This is different than causes of brain fog, which can be improved with lifestyle changes.

2. Difficulty Planning or Solving Problems

couple confused working on computer in kitchen

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Struggling to follow a familiar recipe or keep track of monthly bills may indicate cognitive decline. Alzheimer’s can affect the ability to think through problems, make plans, and follow sequences.

If simple tasks become confusing or overwhelming, it’s time to take note.

3. Challenges Completing Familiar Tasks

woman working on computer in living room

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Tasks you’ve done countless times, like driving to a familiar location or managing a budget, may suddenly become difficult. Alzheimer’s impacts the ability to complete daily tasks, even those that once felt second nature.

This decline in routine skills can be a sign of cognitive changes.

4. Confusion with Time or Place

A woman checking her watch while in the car.

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Losing track of dates, forgetting where you are, or not understanding the passage of time can all be concerning. Alzheimer’s can cause disorientation that goes beyond the occasional mix-up.

If someone gets lost in a familiar place or can’t recall how they arrived somewhere, it’s worth investigating.

5. Trouble Understanding Visual Images and Spatial Relationships

A woman with a headache sitting in front of a laptop.

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Vision issues not related to eye health, like difficulty judging distance or trouble reading, can signal early Alzheimer’s. These problems can make it hard to drive or navigate spaces safely.

If a loved one starts to have spatial awareness issues, it could be a sign of neurological changes.

6. New Problems with Words in Speaking or Writing

A group of friends eating dinner outdoors.

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Forgetting words, struggling to follow a conversation, or calling things by the wrong name could indicate Alzheimer’s. Difficulty finding the right words or repeating oneself can interfere with communication.

People may also stop mid-sentence and not know how to continue.

7. Misplacing Things and Losing the Ability to Retrace Steps

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Everyone misplaces things occasionally, but Alzheimer’s can make it impossible to retrace steps to find them. People may put items in unusual places and become increasingly frustrated when they can’t locate them.

This may lead to accusing others of stealing, which can be distressing.

8. Decreased or Poor Judgment

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Making uncharacteristically poor decisions, like giving large amounts of money to telemarketers or neglecting self-care, can be an early sign. Alzheimer’s affects judgment and decision-making skills, sometimes leading to risky behavior or inattention to important tasks.

Watch for drastic changes in how someone manages personal or financial responsibilities.

9. Withdrawal from Work or Social Activities

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A person experiencing cognitive changes may begin to pull away from hobbies, social activities, or work. They may struggle to remember how to complete a favorite hobby or feel embarrassed about their memory lapses.

Isolation can accelerate cognitive decline, so noticing early withdrawal is important.

10. Changes in Mood and Personality

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Sudden mood swings, increased irritability, or signs of depression can accompany the onset of Alzheimer’s. People may become more anxious, fearful, or suspicious as their understanding of the world changes.

Pay attention to shifts in mood or personality that seem out of character.

Sneaky Ideas to Burn Calories Without Working Out

Fitness in Midlife on November 12, 2024

While more intense exercise like high-intensity interval training (HIIT) is essential for losing fat, there are plenty of everyday activities that burn calories! Even better? They also count towards the CDC-recommended 150 minutes of moderate-intensity activity per week.

Moderate-intensity activities get you moving strenuously enough to burn off three to six times as much energy per minute as you do when sitting quietly.

Even though moderate-intensity, everyday activities might not seem like exercise, there are still great health benefits, like:

Increased energy
Reduced blood pressure
Reduced risk for type 2 diabetes, heart attack, stroke, and cancer
Lessened arthritis pain
Lowered risk of osteoporosis
Decreased symptoms of anxiety and depression

So, if you don’t have time for a workout, try one of these 12 daily activities that burn more calories than you might realize.

(Note: All of the calorie estimates are based on data for a person weighing around 150 lbs. You may burn more or less, depending on your weight.)

1. Shopping

Midsection of a couple walking with shopping bags.

Calories Burned: 500-600 calories in 3 hours

It’s fun to head out for a day of shopping to find something fresh and new! A 150-pound person can burn up to 200 calories per hour walking at about 2 mph. And let’s face it—no one shops for just an hour!

2. Cleaning

Woman in gloves holding a mop bucket in the kitchen.

Calories Burned: 324 calories per hour

Maybe cleaning isn’t under the category of things you enjoy. (Or maybe it is!) In either case, it’s a very active way to spend your day and quickly burn calories!

Doing some heavy cleaning, whether it’s mopping, shining the windows, or washing the car by hand, is a great way to be productive while getting in a decent workout.

3. Painting the House

Couple painting the wall in their house.

Calories Burned: 352 calories per hour

There’s something refreshing about painting a room, isn’t there? It brightens the entire space and gives it a calm, clean feel.

Instead of spending hundreds of dollars hiring a painter for your next painting job, save the money and do it yourself. Paint is relatively cheap, and you’ll burn tons of calories in the process.

4. Grocery Shopping

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Calories Burned: 212 calories per hour

You have to do it anyway, right? Instead of ordering groceries online and having them delivered, burn some calories by doing it yourself!

Pushing a cart up and down the grocery store aisles for an hour will burn around 200 calories. Bonus if you bag your own groceries!

5. Playing with the Kids

A grandmother dancing in the kitchen with her granddaughter.

Calories Burned: Around 282 calories per hour

Whether they’re your kids or your grandkids, getting some one-on-one play time can be incredibly beneficial! Play hopscotch, dance, help them ride a bike, play tag, or get moving in another way that everyone enjoys.

Try these 45 fun and healthy activities to do with kids for even more great ideas!

6. Outdoor Clean-Up

A volunteer collecting trash on the beach.

Calories Burned: Around 1800 calories in four hours

If you’re into volunteering, cleaning up a beach or other outdoor area is great exercise!

If you head out for a few hours to pick up trash, you’ll do something good for the community and torch a bunch of calories in the process.

7. Mowing the Lawn

A woman pushing a lawnmower across a green a lawn.

Calories Burned: 396 calories per hour

No, not with a riding mower! Pushing a lawnmower, even the self-propelled style, is a fantastic cardiovascular and strength activity combined in one.

Plus, you’ll get a great leg workout with bonus core strengthening when you pull your abs in to protect your back.

8. Walking the Dog

Calories Burned: 133 calories in 30 minutes

When you take your dog out for some fresh air (and a potty break), you can burn over 100 calories in 30 minutes just by walking 3.5 mph. Not too shabby, right?

If you don’t have a dog, grab a cup of coffee and enjoy a morning stroll. A leisurely walk might not feel like much, but you’re getting more of a workout than you think!

Try my power walking challenge to up your steps while getting support along the way.

9. Moving

Calories Burned: 500 calories per hour

No one likes moving, but the next time your friend asks for help, you might want to consider it!

Moving heavy boxes around can burn around 500 calories per hour. And since moving is usually an all-day affair, you’ll get a pretty major workout without going near a gym!

10. Sleeping

Calories Burned: 44 calories per hour

Yep—you burn calories while you sleep! This might motivate you to aim for those coveted 7-8 hours of sleep every night: getting a good 8 hours can burn around 350 calories.

These are my favorite tips for getting better sleep!

10 Expert Tips for Managing Menopause-Related Hair Changes

Fitness in Midlife on November 8, 2024

Menopause brings a host of hormonal changes, and one of the most noticeable can be how it affects your hair. Thinning, dryness, and changes in texture are common, but you don’t have to accept these changes without a fight.

Here are 10 tips to help you maintain strong, healthy hair during and after menopause.

1. Eat a Nutrient-Rich Diet

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A well-balanced diet rich in vitamins and minerals is crucial for hair health. Focus on foods high in omega-3 fatty acids, iron, zinc, and biotin, like salmon, leafy greens, nuts, and eggs.

These nutrients support hair follicles and promote growth, giving your hair more resilience. Check out our list of the best healthy fats!

2. Stay Hydrated

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Hormonal shifts during menopause can cause dryness, not just in your skin but also in your hair. Drinking plenty of water keeps your scalp and hair hydrated from within.

Staying hydrated helps your hair maintain elasticity and prevents breakage. Here are the best tips for drinking more water every day!

3. Use a Gentle, Sulfate-Free Shampoo

A woman washing her hair with shampoo in the shower.

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Shampoos with harsh sulfates can strip your hair of its natural oils, leaving it dry and brittle. Opt for sulfate-free formulas that gently cleanse while preserving moisture.

Look for shampoos that contain natural oils or hydrating ingredients like aloe vera.

4. Incorporate Scalp Massages

Athletic woman feeling pain in her neck from common workout mistakes.

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Regular scalp massages increase blood circulation, which can stimulate hair follicles and encourage growth. Use your fingertips to gently massage your scalp for a few minutes each day or when shampooing.

You can also apply a nourishing oil, like coconut or argan oil, to boost hydration.

5. Minimize Heat Styling

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Heat styling tools like blow dryers, curling irons, and straighteners can weaken your hair, making it more prone to breakage. Try to air-dry your hair whenever possible or use heat-protectant sprays if you must style with heat.

Embrace your hair’s natural texture to give it a break from damage.

6. Use Deep Conditioning Treatments

Hormonal changes can leave your hair feeling drier and less manageable. Incorporate a deep conditioning treatment or hair mask once a week to restore moisture and improve elasticity.

Look for masks with ingredients like keratin, argan oil, or shea butter to strengthen and nourish your hair.

7. Avoid Tight Hairstyles

Smiling older woman eating a healthy meal in the kitchen.

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Wearing your hair in tight ponytails, braids, or buns can put stress on the hair follicles, leading to breakage and even hair loss. Choose looser styles that are gentler on your scalp and hair.

Switching up your hairstyles frequently can also help prevent stress-related hair damage.

8. Get Regular Trims

An older woman touching her face while looking straight forward.

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Trimming your hair every 6-8 weeks can help prevent split ends and keep your hair looking healthy. As hair becomes more fragile during menopause, regular trims remove damaged ends and give your hair a fresher, fuller appearance.

Talk to your stylist about cuts that add volume if thinning is a concern.

9. Consider Topical Treatments

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Minoxidil and other topical treatments can be effective for managing menopause-related hair thinning. These treatments can stimulate hair growth and slow down hair loss when used consistently.

Consult with a healthcare professional to determine the best option for you and monitor for any side effects.

10. Manage Stress Levels

Senior woman doing a side plank exercise for getting rid of love handles.

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Stress can exacerbate hair loss and other menopausal symptoms. Practice stress-reducing activities like yoga, meditation, or daily walks to keep your cortisol levels in check.

Lower stress levels can help maintain hormonal balance, which is crucial for keeping your hair healthy. Use these tips to reduce stress in your daily life.

Want to Make Healthier Eating Choices at Restaurants? Try These 10 Tips!

Fitness in Midlife on November 7, 2024

Eating out can be a fun and convenient way to enjoy a meal, but it’s also easy to indulge in foods that don’t support your health goals. For those 40 and older, making wise choices can help you stay energized, support your metabolism, and maintain heart health.

Here are 10 tips to help you enjoy dining out while prioritizing your well-being.

1. Check the Menu Ahead of Time

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Before heading to the restaurant, review the menu online and decide on a healthy option. Having a plan can prevent impulsive choices and help you stick to your health goals.

Look for dishes that feature lean proteins, vegetables, and whole grains. These healthy fats for weight loss are a good place to start!

2. Start with a Broth-Based Soup or Salad

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Choosing a light appetizer like a broth-based soup or a salad can help fill you up before the main course. This strategy keeps you from overindulging and adds valuable nutrients to your meal.

Opt for dressings on the side and load up on veggies for an extra boost.

3. Ask for Modifications

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Don’t be afraid to customize your meal to make it healthier. Request grilled instead of fried options, ask for sauces or dressings on the side, or substitute fries for a side of vegetables.

Most restaurants are happy to accommodate these requests to support your healthy choices.

4. Prioritize Lean Proteins

A plate of salmon, arugula and fresh veggies.

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Choose meals that feature lean proteins like grilled chicken, fish, or plant-based options. Protein helps maintain muscle mass, especially important as we age, and keeps you full longer.

Avoid fried and breaded proteins, which can be high in unhealthy fats and calories.

See exactly why women need more protein as they get older.

5. Watch Portion Sizes

Closeup of spaghetti in a black bowl topped with marinara sauce.

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Restaurant servings are often much larger than what you’d eat at home. Consider sharing a dish, ordering an appetizer as your main course, or asking for a to-go box when your meal arrives to save half for later.

This helps prevent overeating and makes your meal more balanced. For even more tips, check out these 10 expert tips to lose weight without dieting.

6. Choose Whole Grains When Possible

Woman eating a high protein breakfast in a cafe with friends.

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Swap refined grains for whole grains to boost your fiber intake, which supports digestion and heart health. Look for options like brown rice, quinoa, or whole-grain bread.

If the restaurant doesn’t offer whole grains, consider reducing your portion of starchy sides.

7. Limit Sugary Beverages

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Sugary drinks can add empty calories and spike your blood sugar. Opt for water, sparkling water with a splash of lemon, unsweetened iced tea, or black coffee instead.

Staying hydrated with water can also prevent overeating, as thirst is often mistaken for hunger.

8. Be Mindful of Hidden Calories

A plate of zucchini noodles topped with cheese and tomatoes.

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Creamy sauces, buttery toppings, and added sugars can sneak into seemingly healthy dishes. Ask your server about how dishes are prepared and request simpler preparations, like steaming or grilling.

A squeeze of lemon or a drizzle of olive oil can add flavor without excess calories.

9. Practice Mindful Eating

Chris Freytag chopping vegetables on a cutting board outside.

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Savor your meal slowly, enjoying each bite and pausing to appreciate the flavors. This gives your body time to signal when you’re full, helping you avoid overeating.

Engaging in conversation with your dining companions can also help you pace your meal and enjoy the experience.

10. Indulge Mindfully

A woman eating a Mediterranean diet dish outdoors.

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Treating yourself is part of the dining experience, but moderation is key. If you’re craving dessert, consider splitting it with someone or savoring a few bites.

By choosing quality over quantity, you can satisfy your craving while still honoring your health goals.

10 Common Aging Myths Debunked!

Fitness in Midlife on November 6, 2024

Aging is surrounded by myths that make it seem like a downhill journey, but the reality is far more empowering. Many assumptions about aging are outdated or flat-out wrong, and buying into them can hold you back from living your best life.

Here are 10 common myths about aging, debunked, along with tips on how to thrive at every stage of life.

1. Myth: Memory Loss Is Inevitable

middle aged woman frustrated with fitness myths

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Truth: While minor changes in memory are normal, serious cognitive decline is not a given. Keeping your brain active through puzzles, learning new skills, or engaging in stimulating conversations can preserve and even improve memory.

Staying socially connected and physically active also plays a crucial role in maintaining cognitive health.

2. Myth: You Can’t Build Muscle After 50

woman doing strength training with dumbbells

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Truth: Muscle loss happens with age, but it can be reversed or prevented with strength training. Weightlifting and resistance exercises help maintain and build muscle mass, even in your later years.

These are the best strength training moves for women over 50. Consistent training can boost your metabolism, strengthen bones, and keep you feeling strong and independent.

3. Myth: Aging Means Becoming Frail

Older woman power walking in the woods with headphones on.

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Truth: Frailty isn’t a foregone conclusion as you age. Regular exercise, a balanced diet, and staying active in your community can keep you strong and full of energy. Simple activities like walking, yoga, or gardening can help maintain mobility, balance, and vitality.

Try these simple (and free!) walking workouts to get started adding more activity into your week.

4. Myth: Older Adults Need to Slow Down

Happy senior woman in swimming pool, leaning on edge.

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Truth: While rest is important, staying active is key to healthy aging. Engaging in regular physical and social activities keeps your mind and body engaged.

People who maintain a busy and fulfilling lifestyle are often happier and healthier than those who lead sedentary lives.

5. Myth: You Can’t Learn New Things as You Age

Three women doing glute bridges in a yoga studio.

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Truth: The human brain remains adaptable and capable of learning at any age. Neuroplasticity allows your brain to form new connections, even later in life.

Embrace lifelong learning by trying out new hobbies, picking up a musical instrument, or taking classes to keep your mind sharp and engaged.

6. Myth: Aging Causes Unavoidable Weight Gain

A fit older woman flexing arm muscles in the kitchen.

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Truth: While metabolism does slow down with age, weight gain isn’t a given. Healthy eating habits, portion control, and regular exercise can prevent unwanted pounds.

Strength training is especially effective for maintaining muscle and keeping your metabolism active. These 21 fat burning foods increase your metabolism naturally!

7. Myth: Older Adults Should Avoid High-Intensity Exercise

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Truth: High-intensity exercise, when done safely and tailored to your fitness level, can be highly beneficial. Activities like interval training and weightlifting boost cardiovascular health, bone density, and overall strength.

Consult with a fitness professional to develop a safe routine that challenges you without causing injury.

8. Myth: It’s Too Late to Improve Heart Health

woman drinking healthy smoothie quitting sugar

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Truth: Your heart can benefit from healthier choices at any age. Quitting smoking, exercising regularly, and adopting a diet rich in fruits, vegetables, and healthy fats can lower your risk of heart disease.

Even if you’ve had heart issues in the past, positive lifestyle changes can make a significant difference.

9. Myth: Aging Leads to Unhappiness

happy women living with helpful fitness tips

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Truth: Studies show that happiness levels often increase with age, thanks to a greater appreciation of life and more emotional regulation. Prioritizing meaningful relationships, practicing gratitude, and engaging in enjoyable activities can boost your sense of well-being.

Aging can be a joyful, fulfilling chapter with the right mindset.

10. Myth: Only Women Experience Bone Loss

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Truth: Men also experience bone density loss as they age, though often at a slower rate than women. Both men and women should focus on bone health through weight-bearing exercises and sufficient calcium and vitamin D intake.

Proactively caring for your bones reduces the risk of fractures and helps maintain mobility. Watch out for these early warning signs of osteoporosis!

10 Surprising Brain Health Secrets From Super Agers

Fitness in Midlife on November 5, 2024

Aging doesn’t have to mean a decline in brainpower. In fact, some people, known as super agers, maintain sharp cognitive abilities well into their 70s, 80s, and beyond. So, what’s their secret?

These extraordinary individuals follow key habits that keep their minds active and resilient.

Here are 10 powerful tips inspired by the lifestyles of super agers to help you protect and even improve your brain health as you grow older.

1. Stay Physically Active

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Regular exercise isn’t just for the body; it’s a brain booster too. Super agers often engage in popular cardio workouts, which increase blood flow to the brain and support cognitive function.

Physical activity helps reduce brain shrinkage and boosts the production of brain-derived neurotrophic factor (BDNF), a protein crucial for memory and learning.

2. Challenge Your Brain Regularly

Senior couple doing yoga for healthy aging.

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Keeping your mind engaged with new and challenging activities is a hallmark of super agers. Activities like learning a new language, playing an instrument, or doing puzzles create new neural connections.

This consistent mental stimulation helps maintain cognitive reserve, slowing down age-related cognitive decline.

3. Stay Socially Connected

Young woman walking with a a senior woman in the park.

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Super agers prioritize meaningful social interactions. Strong social connections have been linked to lower rates of dementia and cognitive decline because engaging in conversation and group activities stimulates multiple areas of the brain.

Prioritizing time with friends and family or joining community groups can protect against isolation and boost brain health.

4. Practice Mindfulness and Meditation

A woman sitting cross-legged with hands in lap for meditation.

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Meditation and mindfulness practices help reduce stress and promote brain plasticity. Super agers often have daily practices that enhance focus and lower levels of cortisol, the stress hormone that can negatively affect brain function.

Mindfulness has also been shown to increase the thickness of the prefrontal cortex, which is essential for memory and decision-making.

5. Get Quality Sleep

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Super agers emphasize the importance of quality rest for brain recovery. During deep sleep, the brain clears toxins, consolidates memories, and repairs cells.

Establishing a consistent bedtime routine and minimizing screen time before bed can improve sleep quality and support cognitive function. These are the best tips for getting better sleep at night!

6. Embrace a Nutrient-Rich Diet

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What you eat affects your brain health. Super agers often follow Mediterranean-style diets rich in fruits, vegetables, whole grains, healthy fats, and lean proteins.

Omega-3 fatty acids, antioxidants, and anti-inflammatory foods help preserve brain cells and improve overall mental clarity. These are the best healthy fats to incorporate into your diet.

7. Learn to Manage Stress Effectively

Senior couple in workout clothes walking in the park.

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Chronic stress can damage brain cells and impair memory. Super agers practice stress management techniques, like yoga, breathing exercises, or spending time in nature, to keep stress levels in check.

Reducing stress helps protect the hippocampus, the area of the brain associated with learning and memory.

8. Cultivate a Sense of Purpose

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Having a reason to get up every morning boosts mental and emotional well-being. Super agers are often involved in activities that give their life meaning, such as volunteering, mentoring, or pursuing hobbies.

A strong sense of purpose can stimulate the brain and reduce the risk of cognitive decline.

9. Stay Curious and Keep Learning

A group of older women and men doing a weighted hula hoop workout.

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Super agers maintain a lifelong love of learning. Curiosity drives them to explore new subjects, hobbies, or adventures, keeping their brains engaged and adaptable.

This habit not only reinforces existing neural pathways but also fosters new ones, which can delay cognitive aging.

10. Laugh Often and Stay Positive

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A good sense of humor and a positive outlook contribute to brain health. Super agers embrace joy and practice gratitude, which have been shown to release dopamine and serotonin, two neurotransmitters that enhance mood and cognitive function.

Laughter also reduces stress and keeps the mind agile.

10 Proven Tips to Look Younger Than You Really Are

Fitness in Midlife on October 31, 2024

Looking younger as you age isn’t about reversing the years—it’s about enhancing your natural beauty, boosting confidence, and letting your vibrant spirit shine.

As we get older, subtle adjustments in our routines can have a powerful effect on how we look and feel. From skincare to lifestyle tweaks, small changes can highlight your best features and keep you feeling rejuvenated.

Whether it’s refreshing your hairstyle, adding more nutrients to your diet, or embracing a fitness routine, these expert tips are designed to help you look youthful, healthy, and radiant.

1. Hydrate Inside and Out

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Dehydration can make skin appear dry and accentuate wrinkles, so aim to drink plenty of water daily. Moisturize your skin morning and night with anti-aging skincare to lock in hydration and maintain a plump, smooth complexion.

A well-hydrated body and skin add a youthful radiance that’s hard to miss. Here are the best tips for drinking more water every day!

2. Refresh Your Hairstyle

Happy older woman over 50 drinking coffee on the couch.

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A modern haircut can take years off your look. Consider soft layers, face-framing angles, or adding subtle highlights to brighten your face.

A flattering hairstyle adds vibrance and enhances your natural features, instantly giving a more youthful appearance.

3. Embrace Strength and Flexibility Training

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Regular exercise, especially strength training and flexibility work, keeps your muscles toned and helps maintain good posture. Strong, flexible muscles support graceful movement, which makes you appear younger and more energized.

Pilates, yoga, and light resistance exercises are great choices.

4. Use Sunscreen Religiously

A happy older couple walking in the park.

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UV damage is a top cause of premature aging. Apply a broad-spectrum SPF 30 or higher to protect your skin from wrinkles, sunspots, and texture changes.

Daily sun protection keeps your skin healthy, smooth, and evenly toned, making you look fresher and more youthful.

5. Opt for Lighter Makeup

Senior woman wearing sportswear outdoors.

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Heavy makeup can settle into fine lines, making them more noticeable. Choose lightweight foundations, tinted moisturizers, and creamy blushes for a natural, dewy finish.

Lighter makeup enhances your features without overpowering them, giving you a fresh-faced look.

6. Keep Your Brows Defined

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As we age, brows tend to thin out, but defined brows can create a lifting effect for your entire face. Fill them in gently with a brow pencil or powder, following your natural shape.

Fuller brows frame your face and make your eyes look more awake and youthful.

7. Prioritize a Diet Rich in Omega-3s

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Omega-3 fatty acids, found in foods like salmon, walnuts, and chia seeds, help keep skin supple and reduce inflammation.

These healthy fats nourish the skin from within, making it look smoother and more radiant. Aim to include omega-rich foods in your diet several times a week.

8. Whiten Your Teeth

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Teeth naturally yellow with age, so whitening them can make a noticeable difference in your appearance. Try at-home whitening strips or visit your dentist for professional options.

A bright smile is youthful and exudes confidence, enhancing your entire look.

9. Stay on Top of Your Posture

woman doing hip strengthening exercises on floor

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Good posture instantly makes you look younger, taller, and more confident. Practice exercises to strengthen your core and back muscles, like these 10 posture exercises, and remind yourself to sit and stand up straight.

Proper posture not only helps reduce back pain but also projects an energetic and youthful demeanor.

10. Get a Good Night’s Sleep

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Lack of sleep affects everything from your skin to your energy levels. Aim for 7-8 hours of quality sleep each night to support cell repair, reduce puffiness, and keep dark circles at bay. A well-rested body and mind show in a glowing complexion and vib

6 Reasons Going Alcohol Free After 50 Might Be Worth It

Fitness in Midlife on October 31, 2024

As we age, our bodies handle alcohol differently, and more people over 50 are choosing to go alcohol-free to protect their health.

With a range of benefits from improved sleep to better mental clarity, reducing or cutting out alcohol can have a profound impact on well-being, especially for those in midlife and beyond.

Here are some compelling reasons why going alcohol-free might be the best choice for your health.

1. Improved Sleep Quality

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Alcohol may help you fall asleep faster, but it disrupts the quality of sleep, particularly in the second half of the night. As we get older, our sleep naturally becomes lighter, and alcohol’s interference with REM sleep can worsen sleep quality.

Going alcohol-free can lead to deeper, more restorative sleep, leaving you more refreshed. Here are even more tips to get better sleep.

2. Enhanced Mental Clarity and Mood

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Alcohol can contribute to cognitive fog and affect mental sharpness, which can be more noticeable with age.

Studies show that regular alcohol intake may increase the risk of cognitive decline, so going alcohol-free can improve mental clarity, brain fog symptoms, memory, and focus.

Additionally, without alcohol’s impact on serotonin and dopamine, people often experience improved mood and emotional balance.

3. Better Heart Health

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Moderate drinking has often been linked to heart health, but recent studies suggest that the risks might outweigh the benefits, especially for older adults.

Alcohol can increase blood pressure and affect cholesterol levels, raising the risk of heart disease and stroke.

Going alcohol-free can support heart health by helping maintain healthy blood pressure and improving overall cardiovascular function.

4. Reduced Risk of Liver Disease

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The liver becomes less efficient at processing alcohol as we age, making it more susceptible to alcohol-related damage.

Even moderate drinking over time can contribute to fatty liver, inflammation, and liver disease.

By going alcohol-free, you give your liver a chance to repair itself, improving its function and reducing your risk of liver-related health issues.

5. Weight Management and Metabolism

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Alcohol contains empty calories and can slow metabolism, making it harder to maintain a healthy weight as we age.

Reducing alcohol intake often leads to natural weight loss, improved digestion, and better energy levels, making it easier to maintain a healthy weight and stay active.

6. Improved Immune Function

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Alcohol can suppress the immune system, which is increasingly important to protect as we age.

Going alcohol-free strengthens immune response, making the body more resilient to illnesses and infections, from seasonal colds to more serious diseases.

You can also add these anti-inflammatory foods to your diet!

Is It Time for a Sleep Divorce? 6 Signs You Need a Better Night’s Rest

Fitness in Midlife on October 30, 2024

Getting a good night’s sleep is vital for health and well-being, yet for many couples, sharing a bed can become a source of sleep disruption.

The concept of a “sleep divorce” – choosing to sleep separately from a partner for the sake of better sleep quality – is becoming a popular solution for couples who struggle to rest well together.

From snoring to differing sleep schedules, here are signs that a sleep divorce might help you get the quality rest you need without sacrificing your relationship.

If you’re not quite ready for a sleep divorce but need better rest, check out these science-backed tips for getting better sleep at night.

1. Snoring and Sleep Apnea

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Loud snoring or sleep apnea can wake up the other partner multiple times during the night. While treatments for these issues exist, a sleep divorce could offer immediate relief for uninterrupted rest until solutions are found.

2. Different Sleep Schedules

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Many couples have different sleep-wake cycles, with one person being an early bird and the other a night owl.

These contrasting schedules can lead to bedtime disturbances, so sleeping separately could allow each person to follow their natural rhythm without affecting the other.

3. Temperature Preferences

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If one of you prefers a cold room while the other needs warmth, sleeping together can be uncomfortable.

Separate sleeping spaces allow each person to control their ideal sleep environment, making it easier to rest soundly.

4. Need for Space or Comfort

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Those who toss and turn or need extra space may inadvertently disturb their partner.

When bed-sharing doesn’t allow for comfort, separate beds or even bedrooms can provide each person the freedom to sleep more comfortably.

5. Better Mental and Physical Health

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Studies show that poor sleep can lead to health issues, including anxiety, weakened immunity, and chronic fatigue.

If sharing a bed impacts either person’s well-being, a sleep divorce can be a practical, temporary solution to prioritize health and rest.

6. Frequent Sleep Interruptions

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If one partner’s movements, tossing, or restlessness keeps the other awake, this may signal the need for separate sleeping arrangements.

Interrupted sleep can leave you both feeling groggy and irritable, affecting mood and energy.

7 Warning Signs of Plantar Fasciitis You Shouldn’t Ignore

Fitness in Midlife on October 30, 2024

If you’re dealing with nagging foot pain, especially around the heel, you might be experiencing the early signs of plantar fasciitis.

This common condition can start as a mild discomfort but quickly escalate, making everyday activities a challenge. Recognizing the warning signs early and using plantar fasciitis stretches can make a big difference in managing the pain and preventing it from worsening.

Here are the top symptoms to look out for and what each one means for your foot health.

1. Heel Pain

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This pain is often described as stabbing or throbbing and tends to be more noticeable upon standing up after a period of rest, like in the morning or after sitting for a while.

It can gradually ease as you move around, though it may return or worsen if the foot is overused later in the day.

2. Pain During Activity

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With increased activity, the pain can intensify, especially during high-impact activities like running or jumping.

Unlike other conditions that improve with movement, plantar fasciitis pain can worsen the longer you stay active, creating a cycle of discomfort and recovery that can be challenging to manage.

3. Morning Stiffness

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This stiffness is usually felt in the first few steps of the day and may make the foot feel tight or inflexible.

Moving slowly and doing gentle stretching exercises can help ease this stiffness over time, but it may return each morning or after periods of rest.

4. Pain in the Arch

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While the heel is often the focal point, plantar fasciitis can also cause a dull ache or tenderness along the arch of the foot.

This arch pain can worsen if you spend extended time walking on hard surfaces or if you have a flat or high arch that lacks support.

5. Difficulty with Range of Motion

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Plantar fasciitis may make it hard to flex the toes up toward the shin, especially due to tightness in the calf or Achilles tendon.

Reduced range of motion can make it difficult to walk comfortably, especially up stairs or on uneven surfaces.

6. Worsening Pain with Barefoot Walking

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Going barefoot, particularly on hard surfaces, often aggravates plantar fasciitis as there’s no support for the arch, putting additional strain on the plantar fascia.

Supportive shoes with good arch support and cushioning can help reduce the pain by relieving stress on the fascia. Here is a great guide for what really matters in a supportive shoe.

7. Swelling and Inflammation

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In some cases, inflammation causes the heel or arch to swell slightly, with possible warmth or redness.

This swelling can create a noticeable bulge along the bottom of the foot, making the area tender to touch and further limiting comfortable movement.

6 Warning Signs of Osteoporosis to Watch Out For As You Age

Fitness in Midlife on September 11, 2024

Osteoporosis is a condition that weakens bones, making them fragile and more likely to break. It occurs when the creation of new bone doesn’t keep up with the removal of old bone. Women, especially those over 50, are at a higher risk due to factors like menopause, which can accelerate bone loss.

Osteoporosis is often called a “silent disease” because it develops gradually over the years without showing any obvious symptoms until a fracture happens. Understanding the early warning signs of osteoporosis can make a significant difference in managing and potentially preventing further bone loss.

By recognizing these six warning signs of osteoporosis, you can take proactive steps to maintain your bone health and reduce the risk of fractures.

1. Receding Gums

A dentist's hand looking at a woman's gums.

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Surprisingly, your dentist may be the first to notice signs of osteoporosis. Receding gums can be an early indicator of bone loss. The jawbone supports your teeth, and if it’s losing density, your gums may start to recede.

2. Weak Grip Strength

A woman's hand doing exercises for a weak grip.

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A weakening grip isn’t just about losing hand strength. It might also indicate decreasing bone density. Studies have shown a link between weak grip strength and low bone mineral density.

3. Brittle Fingernails

A woman looking at her brittle fingernails.

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While nail health can be affected by many factors, consistently brittle nails may hint at underlying bone health issues. If you notice your nails breaking or chipping more often, it might be worth discussing this with your healthcare provider.

4. Height Loss

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Have you noticed you’re not as tall as you once were? Losing height is a common sign associated with osteoporosis due to compression fractures in the spine. Even a slight reduction in height can be a red flag.

5. Back Pain

Older woman with back pain sitting on a bed.

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Persistent back pain, especially in the lower back, could indicate micro-fractures in the vertebrae. These fractures can be a result of weakened bones and should not be ignored.

If this is something you struggle with, try incorporating these back pain exercises into your routine.

6. Stooped Posture

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A noticeably curved upper back, often referred to as a dowager’s hump, is another sign of vertebral fractures due to osteoporosis. This change in posture results from the collapse of weakened vertebrae.

These posture exercises can help you stand taller and stronger.

Risk Factors for Osteoporosis

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Apart from these signs, awareness of the risk factors can also help in early detection.

Some factors include:

Family history of osteoporosis
Personal history of fractures
Sedentary lifestyle
Excessive alcohol consumption
Smoking
Low calcium intake

Taking Proactive Steps

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If you recognize any of these early warning signs of osteoporosis, don’t wait for a fracture to occur before taking action!

Consider the following steps to manage and potentially prevent osteoporosis:

Diet and Nutrition: Ensure adequate calcium and vitamin D, vitamin K, and magnesium intake to support bone health. Foods rich in these nutrients include dairy products, leafy greens, and fortified cereals.
Regular Exercise: There are certain exercises that are better for individuals dealing with osteopenia and osteoporosis. This guide on the best osteoporosis exercises is a great place to start!
Lifestyle Modifications: Quit smoking and limit alcohol consumption to help preserve bone health.
Bone Density Test: When it comes to checking your bone density, the go-to test is the DEXA scan (Dual-Energy X-ray Absorptiometry). This quick, non-invasive test is the gold standard for diagnosing osteoporosis and assessing your risk of fractures.

Remember, it’s never too late to improve your bone density! By staying informed and taking action, you can maintain your bone health and continue living an active and fulfilling life.

10 Joint-Friendly Exercises for Stronger Legs

Fitness in Midlife on September 4, 2024

If you struggle with knee pain, there’s still a lot you can do to build strength and keep those joints healthy! The key is focusing on exercises that strengthen the muscles and support structures around your knees, like the quads, glutes, hamstrings, and inner thighs. Consistent strength training is one of the best ways to maintain your mobility and protect your joints as you age.

These 10 exercises are thoughtfully chosen to strengthen your legs and the muscles around your knees without putting too much strain on the joints. They’ll keep you strong and active while being gentle on your knees!

Feel free to do a few or all of these exercises—consistency is key for the best results.

Note: Always consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing knee conditions or concerns.

1. Walking Backwards

woman doing leg exercises for bad knees walking backwards

Walking backward is a surprisingly effective exercise for strengthening the muscles around your knees while also improving balance and coordination. Unlike forward walking, backward walking shifts the emphasis onto your hamstrings, calves, and glutes, all while engaging the muscles that support and stabilize your knees.

How to do it:

Find a clear space or on a treadmill walk very slowly with controlled steps.
Look over your shoulder as needed.
Walk backwards for 3-5 minutes.

2. Straight Leg Raises

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Performing straight leg raises are a great way to strengthen your quadriceps without putting pressure on your knees.

How to do it:

3. Wall Sits

woman doing leg exercises for bad knees doing a wall sit against the wall

Wall sits engage your quadriceps, hamstrings, and glutes while keeping your knees in a safe, stable position.

How to do it:

4. Deadlifts

woman doing leg exercises for bad knees standing up

A bodyweight deadlift, also known as a good morning, is a simple yet effective exercise that targets the hamstrings, glutes, and lower back. This movement also strengthens the posterior chain, improves hip mobility, and helps protect your lower back from injury.

How to do it:

5. Calf Raises

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The calf raise exercise strengthens your lower legs and improve balance without stressing your knees.

How to do it:

6. Step-Ups

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Adding step-ups into your workout routine will build strength in your quadriceps and glutes while being gentle on your knees.

How to do it:

7. Clamshells

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The clamshell exercise strengthens the glutes and outer thighs, which are crucial for knee stability.

How to do it:

8. Glute Bridges

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The glute bridge exercise strengthens your glutes and hamstrings while taking pressure off your knees.

How to do it:

9. Partial Squats

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This modified squat still works your quads and glutes without putting too much strain on your knees.

How to do it:

10. Side-Lying Leg Lifts

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Side-lying leg lifts target the muscles on the outer side of your hips and thighs, helping to stabilize the knees.

How to do it:

These exercises are designed to keep your legs strong while being gentle on your knees, ensuring you stay active and pain-free. Remember to start slow and listen to your body—if any exercise causes discomfort, stop and consult with a healthcare provider.

5 Squat Alternatives for Bad Knees

Fitness in Midlife on August 28, 2024

Working your legs is essential for your overall fitness! After all, your legs not only move you, but as the largest muscles in your body, they help you perform those big calorie-burning exercises that boost your metabolism.

Unfortunately for some, bad knees can get in the way! It’s a fairly common condition, too—a study from Gallup-Healthways found that 26% of the adult population in the United States suffers from knee pain.

From injuries, surgeries, arthritis, runner’s knee, and more, there are many reasons you might be experiencing knee pain. The good news? It doesn’t have to cause you to miss leg day.

The following are five squat variations that can strengthen your legs without putting a ton of stress on your knees.

1. Stability Ball Wall Squats

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Stability ball squats are a great alternative to regular squats for those with knee issues because they reduce stress on the knees by providing support and cushioning through the ball.

These squats still effectively work the quadriceps, hamstrings, and glutes while improving balance and core strength, making them beneficial for maintaining lower body muscle tone without aggravating knee pain.

How to do it:

Lean slightly back against the ball with your feet shoulder-width apart in front of you and begin your squat.

Not only will this take some pressure off your knees, but you’ll also be able to adjust the move on the fly to suit your own strengths and weaknesses.

Get a feel for this and then add some dumbbells in your hand to make it harder.

Tip: Choose your range of motion—go lower if you can, but stay higher if your knee pain kicks in. The key is to sit back as you squat, keep your legs hip-width apart, and focus your weight in your heels!

2. Reverse Lunges

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The reverse lunge exercise is a good alternative to regular lunges for those with knee issues because they place less pressure on the front knee by shifting the weight backward. This exercise targets the quadriceps, hamstrings, and glutes, and is beneficial for building lower body strength while minimizing strain on the knee joints.

How to do it:

Stand tall with your feet hip distance apart.

Take a large step backward and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.

Rise back to start and repeat.

Tip: Pay attention to your glutes. You should feel this move in your rear end and put very little weight into the leg that goes behind you.

3. Deadlifts

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The deadlift move is a good alternative to regular squats for those with knee issues because they emphasize hip hinge movement rather than knee flexion, reducing stress on the knees. They primarily work the hamstrings, glutes, and lower back, offering a powerful way to build lower body and core strength while minimizing knee strain.

How to do it:

Start standing with feet hip distance apart and dumbbells resting in front of thighs.

Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering the dumbbells towards the floor.

Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position.

Tip: Use heavy weights—either barbells or dumbbells—since you have many muscles recruited to do this lift. Keep your knees slightly bent and legs hip width apart – but do all the work in your abs and glutes.

4. Glute Bridges

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The glute bridge exercise is an excellent alternative to regular squats for those with knee issues because they engage the glutes and hamstrings without placing any strain on the knees. This exercise helps strengthen the lower body and core while improving hip stability, making it beneficial for maintaining muscle tone and reducing knee discomfort.

How to do it:

Lie on your back with knees bent and feet flat on the floor close to your glutes. Your knees should be in line with your hip bones.

Place your arms flat on the floor at your sides and tuck your shoulders under your back.

Press your palms into the ground as you raise your hips, squeezing your glutes and abdominals. Keep your neck relaxed on the mat.

Continue to move your hips up and down for 30 seconds.

Tip: Try single-leg glute bridges too! Isolating one leg will target the hamstrings and give you an extra challenge once you’ve mastered traditional glute bridges.

5. Stability Hamstring Roll-In

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Performing stability ball hamstring roll-ins are a good alternative to regular squats for those with knee issues because they target the hamstrings and glutes without involving knee flexion, thereby reducing knee strain. This exercise also enhances core stability and balance, making it beneficial for building lower body strength while protecting the knees from excessive stress.

How to do it:

Begin lying on back, arms by side and feet on top of a stability ball.

Squeeze glutes and abs and lift body up so you are in a straight line with only shoulders and head relaxed on mat.

Pull heels toward glutes rolling ball in, then push the ball back out. Continue to pull ball in and out for desired number of reps. Slowly lower body back to the mat.

Tip: Start by lifting and lowering your hips with your feet on the ball. Once you have the strength to do that, you can progress to the roll-in. (Also, expect cramps! It happens during this move, primarily due to the weakness of the hamstring muscle. Hang in there. It will get better!)

Looking for even more exercises that are easy on the knees? Try this 12 Minute Low Impact HIIT Workout for Bad Knees.

10 Exercises to Help Improve Your Posture

Fitness in Midlife on August 27, 2024

So many of us spend hours sitting or staring at screens, making it hard to maintain proper posture! Good posture strengthens your body, increases flexibility, and promotes balance, reducing back pain and boosting energy levels. Moreover, proper alignment minimizes stress on muscles and ligaments, lowering injury risk.

Ready to improve your posture? Here are 10 posture exercises designed to help you stand taller and feel better. They work on strengthening the back muscles, core, and shoulders.

1. Child’s Pose

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This restful yoga pose gently stretches your lower back, hips, and thighs, promoting relaxation and flexibility.

How to Perform Child’s Pose:

Kneel on the floor, sit back on your heels, and stretch your arms forward.

Rest your forehead on the mat and hold for a few deep breaths.

2. Cat-Cow

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This exercise increases spine flexibility and strengthens your core muscles, relieving tension in your back.

How to Perform Cat-Cow Pose:

Start on all fours. Inhale and arch your back (Cow), then exhale and round your back (Cat).

Repeat for several cycles.

3. Forward Fold

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This stretch elongates your spine, calms your mind, and releases tension in your neck and shoulders.

How to Perform a Forward Fold:

Stand with your feet hip-width apart.

Hinge at your hips and fold forward, reaching towards the floor.

Hold for a few breaths.

4. Standing Chest Opener

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This exercise opens up your chest, countering the effects of slouching and promoting a more upright posture.

How to Perform the Standing Chest Opener:

Stand tall and clasp your hands behind your back.

Gently lift your arms, opening your chest.

Hold for a few breaths.

5. Glute Bridge

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Strengthening your glutes supports your lower back and improves posture by realigning your pelvis.

How to Perform a Glute Bridge:

Lie on your back, bend your knees, and place your feet flat on the floor.

Lift your hips towards the ceiling, hold, and lower.

6. Thoracic Spine Opener

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This exercise enhances mobility in your upper spine, which is crucial for maintaining good posture.

How to Perform a Thoracic Spine Opener:

Lie on your side with your knees bent.

Extend your top arm and rotate your upper body to open your chest towards the ceiling.

Return and repeat on the other side.

7. Plank with Arm Reaches

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This plank variation challenges your core, shoulders, and back, helping you build a strong foundation for better posture.

How to Perform Plank with Arm Reaches:

Assume a plank position.

Reach one arm forward, hold briefly, and return it.

Alternate arms while maintaining stability.

8. Mid-Back Rows

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Strengthening your back muscles helps you counteract the slouching that can occur from sitting too much.

How to Perform Mid-Back Rows:

Using a resistance band or weights, pull them towards your chest while keeping your elbows close to your body.

Squeeze your shoulder blades together.

9. Doorway Stretch

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This stretch releases tension in your chest and shoulders, encouraging a more open and upright posture.

How to Perform the Doorway Stretch:

Stand in a doorway, place your hands on the frame, and lean forward slightly to stretch your chest.

10. Pilates Swimming

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This dynamic exercise enhances your core strength and back stability, improving posture.

How to Perform the Pilates Swimming Move:

Lie face down, extend your arms and legs, and lift them off the floor.

Flutter your arms and legs in a swimming motion.

Incorporating these exercises into your routine can make a significant difference in how you carry yourself! Consistency is key, so aim to perform these exercises regularly to enjoy a more aligned and confident posture.

Improve Your Mobility with These 10 Simple Yoga Poses

Fitness in Midlife on August 23, 2024

Daily yoga relieves tight and sore muscles, improves endurance, builds muscle strength, and promotes healthy aging. As older adults begin to lose flexibility, yoga is a great way to get it back!

Here, we’ll share 10 simple yoga poses perfect for improving your mobility, helping you feel more agile, and preventing stiffness. These poses are great for all fitness levels and can be done from the comfort of your home.

The following 10 yoga poses are perfect for loosening tight muscles and boosting flexibility and mobility.

1. Standing Side Bend

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Lengthen a compressed spine and a tight back by moving sideways!

Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.

Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending your body gently to the right.

Inhale to return arms overhead to center and exhale.

Hold for 30 seconds on each side.

2. Downward Dog Pose

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Stretch the entire backside of your body: your back, hamstrings, calves, and Achilles.

Begin kneeling on your mat with hands directly under your shoulders, fingers spread wide.

Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.

Press through your hands, gently moving your chest toward your thighs and your heels toward the floor.

Hold and breathe for 30 seconds.

3. Cobra Pose

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Open your chest and the front of your shoulders for better posture.

Begin lying face down on your mat with your head slightly lifted and your hand sitting directly under your shoulders.

Point your toes so the tops of your feet are on the mat.

As you exhale, press through your hands and the tops of your feet, raising your body and legs up off the ground until your arms are straight.

Hold and breathe for 30 seconds.

4. Crescent Lunge

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Open tight hip flexors and lengthen your spinal column.

From a standing position, step the ball of your left foot to the back of the mat. Keep your feet slightly wider than one another like you’re standing on railroad tracks.

Reach both arms straight overhead and bend the right knee to 90 degrees.

Relax your shoulders as you continue reaching up and lengthening the back leg.

Hold for 30 seconds on each leg.

5. Cat Pose

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Relieve a tight back and maintain spinal flexibility.

Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.

Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.

Draw your navel up to your spine and breathe gently as you hold the stretch.

Hold and breathe for 30 seconds.

6. Cow Pose

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Relieve a tight back and maintain spinal flexibility.

Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.

Start with your spine in a “neutral” or long position, then gently lift your heart and tailbone so your back gently curves downward. Be sure to focus on the lifting; do not press your back downward. Let the curve happen naturally.

Look slightly upward with a relaxed neck and breathe gently.

Hold and breathe for 30 seconds.

7. Pigeon Pose

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One of the best hip stretches! Open your hips and lower back with a traditional pigeon, or do it lying on your back.

Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.

Keep your back leg long and your hips even as you relax your weight through the middle of your hips.

Hold for 30 seconds on each leg.

8. Happy Baby

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A pose of relaxation! You will also open your groin, inner thighs, and lower back.

Begin lying on your back and grab your big toes with your index and middle fingers.

Gently draw toes down so knees pull toward shoulders. Keep elbows gently pressing knees open.

Relax and breathe.

Hold and breathe for 30 seconds.

9. Yogi Squat

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Keeping your hip flexors open and hip joint mobile, this pose will keep you walking and moving comfortably.

Begin on your feet, crouched down with your tailbone between your ankles and hands in prayer at your chest.

Continue to press hands firmly together while at the same time pressing elbows against inner thighs.

Hold and breathe for 30 seconds.

10. Windshield Wiper

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Stretch your external hips and lower back, and relieve sciatica pain with this pose.

Begin on your back with knees bent, feet flat on the floor, and arms stretched out to the sides.

Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe.

Engage your abdominals and slowly pull your knees back to the start position.

Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe.

Hold for 30 seconds on each side.

Your Guide to the Mediterranean Diet for a Longer, Healthier Life

Fitness in Midlife on August 22, 2024

The Mediterranean diet is touted as one of the world’s healthiest diets. Abundant in fruits, vegetables, whole grains, legumes, olive oil, and lean sources of protein, this healthy eating plan is based on typical foods and recipes of Mediterranean-style cooking.

While we are never ones to advocate specific “diets,” the Mediterranean-style diet is simply a way of eating and a great example of how you can make well-balanced food choices that taste great, boost your health, and even promote weight loss.

Here, we’ll look at the benefits of a Mediterranean diet, the key foods to eat, and a few tips for incorporating it into your daily routine.

Health Benefits of the Mediterranean Diet

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Research has shown plenty of health benefits associated with the Mediterranean diet, such as:

Reduces levels of inflammation

Lowers your risk of cardiovascular disease, including heart attack or stroke

Promotes healthier blood sugar and cholesterol levels

Lowers blood pressure

Improves your gut health

Lowers the risk of certain types of cancers

Aids in weight loss

Supports healthy brain function as you age

Helps you live longer

These benefits stem from the various nutrients included in the Mediterranean diet. No single food is responsible for all of the health benefits—instead, it’s a combination of different nutrients such as fiber, healthy fats, and antioxidants. This diet also limits your intake of unhealthy fats, sodium, sugar, and refined carbs.

Next, we’ll look at the main food staples included in the Mediterranean diet.

Choose Healthy Fats

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Believe it or not, the fatty foods we feared for so long can actually provide a number of health benefits!

Healthy fats help balance your hormones, speed up your metabolism, boost energy, shut down cravings, keep cholesterol levels and blood pressure under control, and even reverse heart disease.

The Mediterranean diet includes olive oil as the primary fat (1 to 4 servings per day), replacing other oils and fats such as butter or margarine.

Other foods containing healthy fats include:

Avocados

Nuts (especially walnuts)

Oily fish such as salmon and sardines

For a complete guide on healthy fats, check out The Best Healthy Fats for Weight Loss.

Aim for Two Servings of Fish Per Week

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Fish is the preferred animal protein in the Mediterranean diet, and you should aim to eat 2 to 3 servings per week (4 ounces).

Aim for fish rich in omega-3s (healthy fats), which include:

Salmon

Sardines

Herring

Tuna

Mackerel

You can also eat poultry in moderation, but limit red meat to occasional consumption.

Incorporate Lots of Fruits and Vegetables

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Fruits and veggies are a main staple of the Mediterranean diet because of their essential vitamins, minerals, antioxidants, and ﬁber.

Try to add vegetables to every meal, including:

Tomatoes

Broccoli, kale, and spinach

Onions

Cauliflower

Carrots

Brussel Sprouts

Cucumbers

Potatoes and sweet potatoes

And include these fruits, too:

Bananas

Apples

Oranges

Pears

Strawberries

Grapes

Dates

Figs

Melons

Peaches

Eat Plenty of Nuts and Seeds

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Instead of reaching for a processed snack, grab a handful of one of the recommended nuts or seeds, which include plenty of fiber and healthy fats:

Almonds

Walnuts

Macadamia nuts

Hazelnuts

Cashews

Sunflower seeds

Pumpkin seeds

You can also include nut butter, such as almond butter and peanut butter.

Add Some Weekly Legumes

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Legumes pack plenty of nutrients, including fiber, protein, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. They are naturally low in fat and free of saturated fat and cholesterol.

Aim for at least three servings per week by incorporating the following:

Beans

Lentils

Peas

Chickpeas

Peanuts

Include Daily Servings of Whole Grains

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Whole grains are a great source of fiber and healthy fats, which slow digestion and cause smaller spikes and dips in blood sugar. The nutrients in whole grains also promote gut health and lower the risk of cardiovascular disease and Type 2 diabetes.

Some of the best sources of whole grains include:

Oats

Brown rice

Barley

Whole wheat bread and pasta

Rye

Buckwheat

Couscous

Keep Dairy to Moderate Amounts

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Instead of higher-saturated-fat dairy sources such as heavy cream or processed cheese, aim for the following:

Unprocessed cheeses like feta, Brie, cotija, Swiss, ricotta, manchego, and Parmesan

Plain yogurt and Greek yogurt

Try to limit yogurts that contain a lot of added sugar.

If You Feel Like a Drink, Stick With Wine

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Moderate wine drinking is part of the Mediterranean diet when combined with plenty of fruits, veggies, and healthy fats.

Research suggests that moderate wine drinking increases longevity, reduces the risk of cardiovascular diseases, and does not significantly influence the overall risk of cancer.

That said, if you are not a drinker, there’s no need to start! But if you prefer a drink, stick to wine with dinner. Limit wine to two glasses per day for men and one glass per day for women.

Mediterranean Diet: The Takeaway

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To start incorporating a Mediterranean-style pattern of eating, stick to these key guidelines:

Daily: Eat vegetables, fruits, whole grains, and healthy fats

Weekly: Have fish, poultry, beans, legumes, and eggs

Stick to moderate portions of dairy products

Limit red meat, refined carbohydrates, and sugar

Here are a few tips to help you get started:

Drink plenty of water.

Switch out butter for olive oil when sautéing your food.

Opt for whole grains over refined bread and pasta.

Incorporate more fruits and vegetables into your day by replacing typical snacks with them.

Substitute fish for red meat in your meals a couple of times a week.

Switch high-fat dairy with skim or 1 percent milk.

Make small swaps, such as switching mayonnaise for hummus spread in your sandwich or substituting crackers and chips for celery, carrots, or pepper strips.

Try swapping white rice for quinoa or hamburgers for turkey or salmon burgers.

You can make simple changes over time to make the diet less like a challenge and more like a lifestyle!

7 Tips for Getting Rid of Uncomfortable Gas Pains

Fitness in Midlife on August 13, 2024

We’ve all been there—those uncomfortable, bloated moments when gas pains strike at the worst possible time. Whether it’s after a big meal or just out of the blue, that tight, crampy feeling can throw a wrench in your day!

The good news? There are simple remedies you can try to help alleviate gas pains and get you back to feeling like yourself.

Here, we’ll cover seven tips to help get rid of gas pains.

1. Try Some Peppermint

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Research has found that peppermint oil is a safe and effective option for treating symptoms of irritable bowel syndrome in adults, including gas pains.

That said, peppermint oil or supplements may not be for everyone. They can interfere with certain medications or cause heartburn, so it’s important to speak with your doctor before starting a regimen.

2. Drink a Little Apple Cider Vinegar

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Some research suggests drinking apple cider vinegar (ACV) may help fight against bacteria that can cause abdominal gas buildup. If you decide to try ACV for gas pains, it’s usually recommended to dilute a tablespoon in a glass of water and drink it before or during a meal.

That said, ACV may cause irritation in the throat, which is not ideal for those with a history of acid reflux or other gastrointestinal issues. As with any remedy, it’s a good idea to consult with a healthcare professional before adding ACV to your routine.

3. Get Some Exercise

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Exercise may feel like the last thing you want to do when you have gas pains, but it helps! Research shows that physical activity could be effective in relieving abdominal gas and bloating. Even a brief walk after eating can provide significant relief.

4. Sip on Chamomile Tea

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Chamomile has anti-inflammatory and antispasmodic properties, which can help relax the muscles of the digestive tract and reduce gas, bloating, and discomfort.

Try sipping on chamomile tea after meals and before bedtime for the most relief.

5. Try Clove Drops or Oil

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Cloves contain a compound called eugenol, which can help relax the muscles in the digestive tract and reduce gas, bloating, and discomfort. Cloves may also help prevent the formation of gas in the gastrointestinal tract.

Try taking a clove oil capsule after meals to reduce gas production.

Safety Note: Clove oil should never be used in children since even small amounts may cause severe side effects, such as seizures and liver damage.

6. Use Baking Soda

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Baking soda can help neutralize stomach acid and relieve bloating. To try it, mix 8 ounces of water with 1/2 teaspoon of dissolved baking soda.

Although helpful, baking soda should not be taken more than 1/2 teaspoon at a time or be used long-term. Doing so may increase the risk of electrolyte imbalance or symptoms such as irregular heartbeats.

7. Change Up Your Diet

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What you eat (or don’t eat) can play a crucial role in preventing gas pains. Here are a few gas-causing culprits to limit in your diet:

Carbohydrates

Contrary to popular belief, carbs are not your enemy; they are an essential fuel source for your body. But carbs are more of a double-edged sword because they bind with water more than anything—which is good for glycogen storage but bad news when it comes to bloating.

Carbs increase fluid retention in your body and can make you feel bloated. To deflate, you can reduce carbohydrates for about a day or two and base your diet on greens and lean proteins.

Sodium

Since sodium causes your body to retain fluid, you’re left feeling bloated, puffy, and uncomfortable.

The recommended daily amount of sodium is 1,500 grams, but the average American consumes 3,400 grams—more than double! Instead of flavoring your food with salt, use herbs, fresh ground pepper, cayenne pepper, or salsa.

But more importantly, beware of sodium lurking in surprising places, such as condiments, salad dressings, bread, canned goods, lunchmeats, cheese, cereal, soup, and jarred pasta sauce.

Sodas

Avoid bloating by ditching most bubbly drinks like sodas and sparkling water, which can cause gas to get trapped in your stomach. To spruce up water and help you sip all day, add fruit and herbs for a fun and tasty twist.

A few more gassy foods to cut back on include:

Beans

Dairy

Grains

Cruciferous vegetables

Fruits

Candy

Onions

Ultra-processed foods

Are You Guilty of These 7 Common Workout Mistakes?

Fitness in Midlife on August 13, 2024

Whether you wake up before the sun to exercise, sneak in a quick sweat session during lunch, or race to the gym still in your work clothes, we applaud you! Working out can add years to your life.

While a healthy fitness routine is fantastic, it’s common to let your dedication get detoured by human error. As a long-time fitness trainer, Chris Freytag sees it all the time—little workout mistakes that leave you in big pain.

Lend your health a hand by reading this quick refresher on Chris’s seven common workout mistakes to avoid. And if you’ve already experienced a few of your own “ouch” moments, she has the best pain solutions covered, too!

1. Breezing Past the Warm-Up

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With so many of us squeezing exercise into our busy day, we often go straight to the workout and overlook the warm-up. (Big mistake!)

Your body needs a warm-up to prepare both physically and mentally and reduce the risk of injury. You should warm up for at least 5-10 minutes, but if your upcoming workout is a real doozy, the warm-up should be longer.

Start with low-intensity exercises and then progress to match the intensity of the main workout exercises. For example, try walking before jogging or jogging before running. Before strength training, warm up your joints and do some exercises to activate your muscles.

The goal is to increase your heart rate, breathing, and range of motion before the super sweaty stuff starts.

2. Skipping the Cool-Down and Stretching

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We’re all guilty of it! Who’s got time for the cool down?

You do, or at least you should start making the time!

Cooling down and stretching are essential to returning your heart rate and breathing to normal. They also reduce the chance of post-exercise muscle spasms or cramping. A cool-down and stretch session also helps decrease muscle soreness and stiffness and keeps your flexibility and range of motion intact.

As we age, flexibility and range are more important than ever to keep our bodies running smoothly—especially for everyday activities.

3. Going Too Hard Too Often

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Floating around in the fitness world right now is this belief that we should work out until we can barely move. Luckily, you don’t have to wage war on your body to get fit!

Of course, there’s no need to skip intense workouts. You do, however, need to give your body time to rest. Take a recovery day and relax or take an active recovery day where you do a less intense form of exercise like walking or light swimming.

Recovery is necessary to allow muscle tissue to heal after being broken down by exercise. Rest days also lessen the risk of injury, pain, and exhaustion.

4. Working Outside Your Fitness Ability

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It’s okay to challenge yourself, but it’s necessary to listen to your body—especially if you’re new to fitness.

For example, if you’ve never run 10 miles before, you don’t run 10 miles the first day! Try not to be tempted by something your body isn’t ready for yet.

Just stay in your lane and stay dedicated. You’ll see improvements, and that 10-mile run will soon be on your horizon.

5. Not Using Proper Form

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Poor form is usually the result of a lack of proper instruction—and lack of proper instruction is usually the result of not asking for help.

If you’re not sure how to do an exercise or use a machine, ask a gym employee or trainer for help, or research the answer online. If you’re completely new to exercise, a group fitness class will provide better guidance than winging it on your own in the gym.

Tip: Get Healthy U’s exercise library contains hundreds of exercises with pictures and descriptions to help you nail your form!

6. Avoiding Strength Training

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If you love cardio but shy away from dumbbells because you don’t want to “bulk up,” you’re setting yourself up for aches and pains now and in the future!

After around age 35, you start to lose about a half pound of muscle a year if you are not actively replacing it. Without muscle, your daily activities like carrying groceries or picking up a grandchild become much more difficult and can even lead to injury or pain.

When you are strong, you are less likely to pull a muscle doing something silly, and your joints will stay better protected. Strength training comes in many different forms: bodyweight exercises, lifting, machines, resistance bands, and more.

Find the strength training workout that is right for you and aim to implement it two to three days a week.

7. Wearing Bad Shoes

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If you’re suffering from leg pain, shin pain, or sore hips after a workout, it’s important to pay attention to your shoes.

Have you had the same running shoes for the last 10 years? Do you get a new pair of shoes based on color and not fit? Feet may be at the bottom of your body (and this list!), but they definitely shouldn’t be taken lightly.

Treat your feet right, and your whole body will follow suit. Pick your next pair of workout shoes with the help of a professional at an athletic store, or do your own research online. Make sure you are getting the right fit and the right shoe for your activity of choice.

How to Recover from Workout Pain: The Rice Method

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Pain and soreness happen in the quest to get fit. Being hurt isn’t ideal, but it’s not the end of your workout career!

The tried-and-true RICE method is a great first step to getting back into your fitness routine:

Rest: Take a load off and give your body a break. Rest is important to prevent injuries or soreness from getting worse. You should also avoid putting weight on the affected area.

Ice: Grab a bag of frozen peas or an ice pack, since cold reduces blood flow and thus limits swelling. An ice pack will also provide a dose of much needed pain-relief.

Compression: While compression helps with swelling and pain relief, it can be tricky since not every body part is easy to wrap an ACE bandage around. If you are able to wrap an area tight like your ankle or knee, it can be beneficial!

Elevation: Control swelling by getting the injured or painful area above heart-level. (Stacked pillows will be your best friend.)

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