Tired of Feeling Unsteady? Try These 7 Balance Exercises!

Fitness in Midlife on December 14, 2024

As a natural part of aging, our balance can be hindered by joint degeneration and muscle loss. Weaker core muscles and changes in eyesight can cause older adults to lose their balance more often.

In fact, the CDC reports that at least 300,000 older people are hospitalized each year for hip fractures, and more than 95% of them are caused by falling.

Balance is such an important part of healthy aging! So, we’ve rounded up seven simple, low-impact exercises to help improve core strength and balance, followed by a few tips to help keep you steady on your feet.

1. Heel-Toe Raises 

Chris Freytag demonstrating heel toe raises using a chair.

Photo Credit: Get Healthy U

How to do heel-toe raises:

  1. Stand with your feet hip-width apart.
  2. Roll back onto your heels (hold onto a chair if needed). 
  3. Roll forward onto your toes (hold onto a chair if needed).
  4. Keep repeating, moving back and forward for 30 seconds. 

2. Side Leg Lifts

Chris Freytag demonstrating how to transfer weight onto one foot for a single leg balance exercise.

Photo Credit: Get Healthy U

How to do side leg lifts:

  1. Stand with your feet hip-width apart.
  2. Lift your right foot off the ground and your leg out to the side.  
  3. Hold for 10 seconds (hold onto a chair if needed).
  4. Repeat on the other leg. Do each side 2-3 times. 

3. Back Leg Extensions

Chris Freytag demonstrating how to do a back leg lift balance using a black chair for stability.

Photo Credit: Get Healthy U

How to do back leg extensions:

  1. Stand with your feet hip-width apart.
  2. Raise your left foot off the ground and lift your left leg behind you.
  3. Hold for 10 seconds (hold onto a chair if needed). 
  4. Repeat on the other leg. Do each side 2-3 times.

4. Balance Beam Stance

Chris Freytag demonstrating how to do a balance beam stance, balancing with one leg in front of the other.

Photo Credit: Get Healthy U

How to do a balance beam stance:

  1. Stand with your feet hip-width apart.
  2. Step one foot right in front of the other like you are on a balance beam.  
  3. Hold for 10 seconds (hold onto a chair if needed). 
  4. Repeat with the other leg in front. Do each side 2-3 times. 

5. Rock the Boat Exercise

Chris Freytag demonstrating the rock the boat, transferring weight from one foot to the other.

Photo Credit: Get Healthy U

How to do a rock the boat exercise:

  1. Stand with your feet hip-width apart.
  2. Lift your right foot off the ground and your leg out to the side.
  3. Step back to center and then lift your left foot off the ground and your leg out to the side. (Hold onto a chair if needed). 
  4. Move side to side, transferring weight from one foot to the other, for 30 seconds. 

6. Chair Squats 

Chris Freytag demonstrating the two positions of a chair squat using a black chair to improve balance

Photo Credit: Get Healthy U

How to do chair squats:

  1. Start sitting in a chair with your feet hip-width apart.
  2. Slowly stand up, keeping your abs tight, and squeeze your glutes.
  3. Sit back down into the chair with control 
  4. Repeat for 30 seconds.

7. Single Foot Balance

Senior exercise for balance: Chris Freytag demonstrating how to balance on one foot, with a black chair nearby for balance support.

Photo Credit: Get Healthy U

How to do a single foot balance:

  • Stand with your feet hip-width apart.
  • Raise your right foot off the ground (bend your knee and lift as high as feels ok). 
  • Hold for 10 seconds (hold onto a chair if needed). 
  • Repeat on the other leg. Do each side 2-3 times.

More Tips For Improving Your Balance

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Along with adding the previous exercises to your routine, you can also practice these strategies to help improve balance:

  • Stand on one foot from time to time during the day. (Hold onto a counter, table, or chair if needed.) 
  • Sit on an exercise ball at your desk instead of a chair.
  • Squat one inch over a chair and hold for a few seconds before sitting down. 
  • Walk with a book on your head. (Old school but effective!)
  • Try some of my favorite daily yoga poses.
  • Stand still with your eyes closed. Pick up a foot, count to 10, then switch. (This is more advanced.) 

11 Stretches to Ease Back Pain and Improve Flexibility

Fitness in Midlife on December 4, 2024

If you are experiencing back pain, yoga is a great way to get some relief! Yoga naturally helps strengthen and lengthen your spine, stretch your muscles, and fix your back’s alignment.

According to a study in the Archives of Internal Medicine, chronic back pain sufferers who practiced yoga regularly were half as likely to need pain pills or over-the-counter treatments for their pain than those who did not practice yoga.

Here, we’ve rounded up the 11 best yoga stretches that help to alleviate back pain. Try to complete these two to three times a week for the most relief!

1. Child’s Pose

Chloe Freytag demonstrating a child's pose.

Photo Credit: Get Healthy U

The child’s pose lengthens and stretches the spine while relieving tension in the neck and shoulders. You can also try using a block under the forehead for more relief.

How to do child’s pose:

  • Begin with hands and knees on the mat, with your knees spread to the outer edges of the mat.
  • Sit your tailbone down and back between your heels and lower your belly between your thighs.
  • Stretch your arms long in front of you and relax your forehead on the mat. Breathe and hold as long as you’d like.

2. Cat/Cow Pose

A woman doing a cat yoga pose.

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How to do to cat/cow pose:

  • Begin on your hands and knees with hands directly under your shoulders and knees under your hips. 
  • Start with your spine in a “neutral” or long position. On an exhale, slowly tuck your tailbone, lowering the crown of your head so your back gently rounds into a cat pose. 
  • Return to a neutral spine. On an inhale, gently lift your chest and tailbone so your lower back curves downward. Look slightly upward with a relaxed neck. This is cow pose.
  • Repeat as many times as you’d like.

3. Downward Dog

woman doing downward dog yoga

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Downward dog lengthens and strengthens at the same time. It’s also a big stretch for the hamstrings, which can be a cause of back pain. Take some time here to pedal the feet, twist the hips, and rock side to side.

How to do downward dog:

  • Begin in a kneeling position 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.

4. Crescent Twist Pose

Chris Freytag demonstrating a yoga stretch for back pain.

Photo Credit: Get Healthy U

A crescent twist helps open up the hips, which can significantly impact the back. It’s a great pose for sciatica and can also improve spinal range of motion.

How to do a crescent twist:

  • From a standing position, step your left foot to the back of the mat and lower the inside of the foot down.
  • Reach both arms straight overhead and bend the right knee to 90 degrees.
  • Relax your shoulder as you continue reaching up and lengthen the back leg.
  • Draw your hands to a prayer position in front of your chest.
  • Keep hands in prayer as you twist the left elbow over the right knee, pressing your elbow against the side of your leg and relaxing your neck as you gaze up.
  • Hold 30 seconds and switch sides.

5. Warrior 1 Pose

Chloe Freytag demonstrating a warrior 1 yoga pose.

Photo Credit: Get Healthy U

Warrior 1 is an energizing pose that creates stability and improves balance. Having a better posture can significantly impact and alleviate back pain.

How to do Warrior 1 pose:

  • From a standing position, step your left foot to the back of your mat and lower the inside of your foot so that your back foot is at an angle.
  • Bend your right knee 90 degrees and straighten your back leg.
  • Reach arms overhead and keep the torso facing the front.
  • Relax your shoulders and breathe gently in and out. Hold 30 seconds and switch sides.

6. Triangle Pose

Group yoga class

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Triangle pose taps into the spinal nerves and strengthens the lower back.

How to do a triangle pose:

  • From a standing position, step your left foot to the back of your mat and lower the inside of your foot so that your back foot is at an angle. Both legs are long and straight.
  • Reach your right arm over your right leg and left arm over your left leg, keeping arms straight and back long.
  • Now begin to reach the right hand forward over the right foot, lengthening through the waist, and slowly tip over so your right hand rests gently on your shin.
  • Lengthen your left arm up, stacking your left shoulder over your right shoulder and left hip over the right hip. Gaze toward theleft hand.
  • Breathe and switch sides.

7. Revolved Triangle

Chloe Freytag demonstrating a revolved triangle pose.

Photo Credit: Get Healthy U

Revolved triangle is another pose that improves balance with the help of internal and external obliques. This pose activates the spine.

How to do a revolved triangle pose:

  • From a standing position, step your left foot to the back of your mat and lower the inside of your foot so that your back foot is at an angle. Both legs are long and straight.
  • Reach your right arm over your right leg and left arm over your left leg, keeping arms long and back tall.
  • Begin reaching your right hand forward while twisting your left arm down toward your right foot. Your right hand should end up reaching to the sky while your left hand rests gently on your right shin (or, if possible, ankle or floor).
  • Breathe as you stretch and lift through your torso.
  • Hold for 30 seconds and switch sides.

8. Locust Pose

A woman demonstrating a locust yoga pose.

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Locust pose will strengthen and elongate all the muscles along the spine.

How to do a locust pose:

  • Lie face down on your belly and lift your chest and legs off the mat.
  • You can take arms by your side, reaching fingers behind you. This is complete activation of the entire back of the body.

9. One-Leg Forward Fold

A woman doing a one leg forward fold yoga pose.

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Try not to force this; relax in the pose for optimal release in the spine.

How to do a one-leg forward fold:

  • Seated, extend the left leg out in front of you and bend the right knee, letting it fall open to the side like a half-butterfly.
  • Reach forward and fold softly over the legs.
  • Switch sides after three breaths.

10. Knees to Chest

A woman doing a knees to chest yoga pose.

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This has the same effects as a child’s pose without impacting the knees. It rounds and releases. You can gently rock right to left for a gentle massage on the spine.

How to do knees to chest: Lie down on your back and hug your knees up into your chest.

11. Twist Pose

Chloe Freytag demonstrating a windshield wiper yoga pose.

Photo Credit: Get Healthy U

Twists relieve pressure in the lower back and encourage a spinal range of motion.

How to do a twist:

  • 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, then switch to the other side.

10 Proven Tips to Boost Your Energy After 50

Fitness in Midlife on November 22, 2024

Maintaining energy levels as you age doesn’t have to be a struggle. With a few strategic lifestyle adjustments, you can feel vibrant and energetic well into your 50s and beyond.

Here are 10 practical tips to help you stay energized throughout the day.

1. Prioritize Quality Sleep

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Sleep is the foundation of sustained energy. Aim for 7-9 hours of uninterrupted sleep per night to allow your body to repair and recharge. Create a calming bedtime routine, avoid screens an hour before bed, and keep your bedroom cool and dark for optimal rest.

Quality sleep enhances focus, reduces fatigue, and regulates hormones that influence energy.

2. Fuel Your Body with Balanced Nutrition

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Eating nutrient-rich meals keeps your energy stable. Focus on lean proteins, healthy fats, complex carbs, and plenty of vegetables. Incorporate magnesium-rich foods like spinach and nuts to support muscle function and energy production.

Avoid energy crashes by balancing blood sugar levels with protein and fiber.

3. Stay Hydrated

A woman drinking from a water bottle outside.

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Dehydration is a common yet overlooked cause of fatigue. Drink water consistently throughout the day—aim for at least 8 cups. Herbal teas and water-rich fruits like cucumbers and watermelon also help.

Even mild dehydration can sap your energy, so keep a water bottle handy.

4. Incorporate Regular Exercise

Smiling woman with her hands behind her head at the gym.

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Exercise boosts circulation, improves cardiovascular health, and releases feel-good endorphins. Opt for strength training, walking, or yoga, which are particularly beneficial after 50.

Short bursts of movement during the day—like stretching or brisk walking—can fight midday slumps.

5. Embrace Stress Management

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Chronic stress drains energy and disrupts focus. Practice mindfulness, meditation, or deep breathing to calm your mind. Regularly set aside time for hobbies, socializing, or quiet relaxation to recharge mentally and emotionally.

A calmer mind contributes to sustained physical energy.

6. Limit Caffeine and Sugar

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While caffeine and sugar may provide a temporary energy boost, they can lead to crashes later. Opt for alternatives like green tea, which contains less caffeine and provides antioxidants.

To satisfy sweet cravings, choose natural sugars from fruit paired with protein for steady energy.

7. Maintain a Healthy Gut

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Your gut health directly impacts your energy. Probiotics from foods like yogurt or kefir and prebiotic-rich options like garlic and bananas can support digestion.

A balanced gut improves nutrient absorption, keeping your energy levels steady throughout the day.

8. Take Movement Breaks

Senior woman wearing sportswear outdoors.

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Prolonged sitting can cause sluggishness. Stand, stretch, or take a quick walk every hour. Movement improves circulation and prevents the “midday fog” that often follows extended inactivity.

Even a few minutes of movement can make a big difference.

9. Get Regular Sunlight

Senior couple walking in the park on a sunny day.

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Natural sunlight helps regulate your circadian rhythm and boosts vitamin D production, which is essential for energy. Spend 15-30 minutes outdoors daily, especially in the morning.

When sunlight is limited, consider a light therapy lamp to simulate its benefits.

10. Check Your Hormones

Woman with wireless headphones checking activity on fitness tracker in the gym.

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Hormonal imbalances can significantly affect energy levels as you age. Speak with your doctor about testing for thyroid function, adrenal health, or menopause-related changes.

Addressing these issues with proper medical guidance can help restore your vitality.

9 Immune-Boosting Tips to Fight Off Colds and Flu This Winter

Fitness in Midlife on November 19, 2024

As flu and cold season approaches, strengthening your immune system becomes more important than ever.

While no one can completely avoid germs, adopting simple yet effective habits can make a big difference in how your body fights off illness. From nourishing foods to lifestyle tweaks, these immune-boosting tips will help keep you feeling strong and healthy all season long.

Empower your body to defend itself with these practical, science-backed strategies!

1. Hydrate, Hydrate, Hydrate

Happy woman standing outside.

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Water is essential for every function in your body, including your immune system. Staying hydrated helps flush out toxins, keep your mucous membranes moist, and ensure your immune cells can function optimally.

Aim for 8-10 glasses of water daily, and consider adding herbal teas like ginger or chamomile for an extra soothing effect.

Use these simple tips to build habits that help you drink more water every day!

2. Prioritize Sleep

Older woman falling asleep while sitting at her desk.

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Quality sleep is when your body repairs and strengthens its defenses. During deep sleep, your immune system releases cytokines, which help fight infection and inflammation.

Aim for 7-9 hours of restful sleep each night, and establish a consistent bedtime routine to support your body’s natural rhythms.

Follow these tips to get better sleep and improve your habits!

3. Incorporate Vitamin C-Rich Foods

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

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Vitamin C is a powerful antioxidant that supports the production of white blood cells, which are crucial for fighting infections. Include foods like oranges, bell peppers, strawberries, and broccoli in your meals.

A daily boost of this nutrient can help shorten the duration of colds and keep your immune system robust.

4. Embrace Probiotic Foods

A cup of green tea on a wooden table.

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Your gut health is directly tied to your immune system, as about 70% of immune cells reside in your gut. Yogurt, kefir, sauerkraut, and miso are rich in probiotics that support a healthy gut microbiome.

A balanced gut leads to better overall immunity and a stronger defense against seasonal bugs.

A morning green drink can help with gut health and immunity – among other things!

5. Get Moving

super ager couple laughing outside

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Regular, moderate exercise enhances circulation, which helps immune cells and nutrients move throughout your body more effectively. Activities like walking, yoga, or swimming can also reduce stress, another factor that impacts immunity.

Aim for 30 minutes of movement most days of the week.

6. Wash Your Hands Properly

A woman looking at her brittle fingernails.

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Frequent handwashing with soap and water is one of the simplest ways to prevent the spread of germs. Wash for at least 20 seconds, paying attention to the spaces between your fingers and under your nails.

This habit significantly reduces your risk of catching and spreading cold and flu viruses.

7. Stay Warm and Dry

Happy older woman over 50 drinking coffee on the couch.

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Chilly weather can suppress your immune response, making you more vulnerable to illness. Dress in layers and avoid prolonged exposure to cold, damp conditions.

Keeping warm supports your body’s energy reserves for fighting off infections.

8. Add Zinc to Your Diet

A hand mixing baking soda in a glass of water.

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Zinc is a vital mineral that supports immune cell function and can help reduce the severity of colds. Foods like pumpkin seeds, chickpeas, nuts, and fortified cereals are excellent sources.

Consider a zinc supplement during flu season, but consult your healthcare provider first.

9. Limit Sugar and Processed Foods

A smiling woman buying fresh tomatoes.

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High sugar intake can suppress your immune system and increase inflammation. Swap sugary snacks for nutrient-dense options like fresh fruit, nuts, and seeds.

A diet rich in whole foods supports your body’s ability to fight off infections.

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

woman holding chest

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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 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

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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

woman walking outside

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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

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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

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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

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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

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

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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

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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

Smiling older woman eating a healthy meal in the kitchen.

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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

Take a Minute to Breathe With These 5 Meditation Types

Fitness in Midlife on July 25, 2024

When you hear the word “meditation,” what do you think of? Many people don’t know that there are different types of meditation, and if one type doesn’t work for you, there may be another type that does.

Free from the distractions of cell phones or conversation, our minds can flood with the subconscious worries, longings, and concerns of day-to-day life. But it’s by sitting with those thoughts and watching them come—and eventually go—that we can calm our bodies and minds and find peace.

The truth is, there is no one-size-fits-all meditation—it comes in just about as many variations as you can imagine. This is good news, since meditation offers amazing benefits, including:

  • Lower blood pressure
  • Boost your immune system
  • Improve concentration
  • Ease Stress
  • Decrease anxiety and depression
  • Improve memory

Here, we cover five main types of meditation. Find the one that’s best for you! 

1. Mindfulness-Based Stress Reduction Meditation 

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What it is: Made popular by Jon Kabat-Zinn in 1979, MBSR, or Mindfulness-Based Stress Reduction, is about breath awareness and a “body scan.” Breath awareness is simply the act of calmly noticing each inhale and exhale so your breath is the main focus. A body scan is a technique used to focus on physical sensations in the body. Starting at your toes and working your way up, you focus on specific parts of your body at a time; this heightened awareness has the potential to release and relax tension in different areas.

MBSR has gained increasing popularity over the past few decades and is now offered in over 200 hospitals and medical centers around the world. Kabat-Zinn even leads workshops where his students practice walking meditations, noticing each step mindfully and harkening back to the ancient expression: “When you’re walking, just walk. When you’re eating, just eat.” Kabat-Zinn believes each activity can be done mindfully, and in doing so, you can adopt a more meditative state in your day-to-day life.

Pose:  Seated, lying down, or walking

Try if: You want to live more mindfully during each moment of your life, whether when enjoying your meals or walking through the park.

2. Transcendental Meditation

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What it is: You may have heard of Transcendental Meditation (TM) because it was made popular by some famous followers (the Beatles, for example), but it’s a thousands-of-year-old tradition initially brought to America by Maharishi Mahesh Yogi in the 1950s. Transcendental meditation asks that you sit still for twenty minutes twice a day and utilize a mantra to find focus during meditation.

Twenty minutes may sound like a lot at first, but the length of time is designed to help you access a deeper level of calm that exists beyond your everyday emotions and the stress of life. If you choose to enroll in a TM class, your instructor or teacher can give you a mantra, which you can repeat throughout your meditation.

Pose: Seated

Try if: You feel restless, overly stressed, or mentally fatigued and want to experience a deeper sense of inner calm.

3. Loving-Kindness Meditation

Senior woman meditating with her hands in a prayer position.

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What it is: The cultivation of compassion for others is a popular form of meditation in Buddhism, although loving-kindness meditation itself is not tied to any one religion or philosophy. It’s also sometimes referred to as Metta Meditation. You begin by taking two or three deep breaths with slow, long exhalations, feeling the breath moving through the center of your chest—your heart chakra. You then repeat the following or similar phrase directed at yourself:

May I be happy. May I be well. May I be safe. May I be peaceful and at ease.

After a period of directing loving-kindness to yourself, bring to mind a friend or someone in your life who has cared for you. Then slowly repeat the phrases toward them.

May you be happy. May you be well. May you be safe. May you be peaceful and at ease.

Then direct your attention to the universe—ask that all its beings are happy, well, safe, peaceful and at ease. Connect with any feelings of warmth and unity you experience.

Pose: Seated

Try if: You want to cultivate greater compassion for yourself and others.

4. Zazen Meditation 

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What it is: Zazen meditation is the practice at the heart of Zen Buddhism, and its main focus is on the relationship between the breath and the mind. Practitioners are encouraged to turn their attention to each inhalation and exhalation, counting their breaths at times to achieve greater mental focus. As you inhale, count to one; the exhale is two. Your next inhale is three; the following exhale is four, and so on. Try to focus on counting each breath, and let that be your mind’s solitary task. Zen meditation can be practiced in groups, and sometimes chanting is involved.

Pose: There are several variations of Zazen meditation poses:

  • Both legs crossed so each leg rests on the opposite thigh (full lotus)
  • One leg resting over the opposite calf (half-lotus)
  • On your knees with legs folded under you
  • Sit in a straight-back chair

Try if: You want to experience deep relaxation through your breath.

5. Vipassana Meditation 

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

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What it is: This Sanskrit word means “to see things as they really are” and is also referred to as “insight meditation.” It is part of a 2,500-year-old Buddhist tradition designed to help you tap into a deeper level of consciousness. In Vipassana, you are instructed to label thoughts and experiences as they arise, noting objects that grab your attention. Each time you identify a label in your mind, you are then encouraged to bring your awareness back to your primary object: your breath. Focus on your breath from moment to moment. Any time a thought, feeling, or sensation comes into your mind, note it as “dog barking,” “knee pain,” or “thinking,” and then return your focus to your breath. This allows you to become the observer of your thoughts, helping you see them more objectively.

Pose: Cross-legged on a cushion on the floor.

Try if: You want to release harmful thoughts and expand your consciousness.

9 Practical Tips for Preventing Falls in Older Adults

Fitness in Midlife on July 6, 2024

As we age, maintaining balance and preventing falls become increasingly crucial. Falls are a leading cause of injury among older adults, often resulting in serious consequences such as fractures and hospitalizations—but with the right strategies, many can be prevented.

Here, we’ll look at nine practical and effective tips for helping older adults stay steady on their feet. Whether you’re a senior yourself or a caregiver, these insights help you create a safer, more secure environment for independence and healthy aging.

1. Stay Physically Active

woman doing strength training with dumbbells

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Exercise works wonders for balance and stability! It also improves muscle strength and keeps joints flexible, which helps keep you balanced and reduces the risk of broken bones if a fall does occur.

Here are a few exercises developed specifically for seniors to improve balance and mobility: 

2. Be Aware of Medication Side Effects

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When taking any medications, it’s important to pay attention to potential side effects. Some medications can make you feel dizzy or sleepy, which increases your risk of falling.

Always reach out to your doctor if you are concerned about the side effects of any medication you’re taking.

3. Have Your Eyes and Hearing Tested

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Your vision and vestibular system (the balance system of the inner ear) are vital for good balance. Conditions such as cataracts, glaucoma, vertigo, and more can all play a role in how steady you are on your feet. It’s important to keep up with regular checkups for your eyes and ears!

Additionally, if you’re trying out new eyeglasses, contacts, or hearing aids, be sure to take your time getting used to them.

4. Fall-Proof Your Home

Older woman cooking in her kitchen.

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There are plenty of steps you can take to help prevent falls in your home (and stay safe if they happen).

The National Institute on Aging provides a room-by-room guide on how to fall-proof your home, which includes tips such as adding railings where necessary, adjusting the lighting, and keeping essential items like pots and pans in easy-to-reach locations.

5. Stand Up Slowly

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Standing up too quickly can cause a sudden drop in blood pressure, called Orthostatic hypotension. This can make you feel faint, lightheaded, or dizzy, increasing your risk of falling. 

To avoid this, try your best to stay hydrated and slowly stand up from a sitting or lying position.

6. Get a Good Night’s Sleep

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It’s no surprise that if you’re extra tired, you’re more likely to fall. Fatigue can lead to brain fog, impaired balance, weaker muscles, and even dizziness or lightheadedness. 

Older adults should aim for 7 to 9 hours of sleep per night in order to wake refreshed and alert. If you need a little help, check out these 15 science-backed tips for a better night’s sleep.

7. Wear the Right Shoes

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To help keep you steady, it’s helpful to wear shoes that are nonskid, rubber-soled, and low-heeled. Try to avoid walking on hardwood floors or downstairs in shoes, tights, or slippers.

8. Use Extra Caution Outdoors

Senior woman wearing sportswear outdoors.

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Here are a few helpful tips for preventing falls outdoors: 

  • Keep your hands free: While walking outside, keep your hands free of things such as phones and handbags. Use a shoulder bag, fanny pack, or backpack so that your hands are free to hold onto railings when needed.
  • Be extra careful on wet/icy surfaces: If they can’t be avoided, be sure to use extra caution since these surfaces can be extremely slippery. When possible, use ice melt products to clear areas around your doors and walkways.
  • Avoid bad weather when possible: If you can, stay indoors if the weather is severe. If possible, opt for meal or grocery delivery services.

9. Use a Cane or Walker if Needed

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

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Assistive devices like canes and walkers are especially helpful if you find it hard to stay steady on your feet—just make sure it’s the right size for you. A doctor or physical or occupational therapist can help you find and learn how to use the safest option to keep you safe on uneven surfaces.

Celebrate Smart: 7 Tips to Avoid a 4th of July Hangover

Fitness in Midlife on July 4, 2024

The 4th of July holiday is packed with good times: fireworks, BBQs, friends, and, oftentimes, tasty cocktails! We all love to have fun, but no one wants the hangover that comes with it. Who has time for headaches, nausea, and unbearable fatigue the entire next day?

While the only definitive way to avoid a hangover is to skip alcohol, we’ve rounded up 7 science-backed strategies to help ease those post-4th of July hangover symptoms this year.

1. Pregame with a B Vitamin Supplement

A woman putting yellowish pills in her hand.

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Since alcohol depletes the body’s vitamin stores, a pre-game supplement isn’t a half-bad idea.

A small study published in the Journal of Clinical Medicine found that participants whose food and drinks contained greater amounts of B vitamins and zinc had less severe hangovers.

So, it doesn’t hurt to pop a vitamin B complex before drinking to help with those dreaded hangover symptoms. A complex pill contains B1, B2, folic acid, B6, and the real star, B12, which helps boost energy production and decrease lethargy.

2. Don’t Forget the Water

woman drinking water outside

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You’ve probably heard this a million times—and that’s because it’s true! It’s so easy to forget about drinking water when you’re having a good time, but it’s important to make it a priority.

Here’s the reason: Alcohol is a diuretic, which causes you to pee more frequently, causing dehydration.

If you wake up the morning after drinking with a dry mouth, headache, and insatiable thirst, dehydration is likely to blame!

Your best bet for preventing dehydration (and the effects that come with it) is to drink water before, during, and after you drink alcohol.

3. Take it Easy on the Congeners

A glass of whiskey on ice.

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You may have heard of ethanol, the main ingredient in alcohol. Ethanol contains varying amounts of congeners that give alcoholic drinks their taste and flavor—and certain drinks contain more than others.

While not the sole cause, research suggests that congeners can increase the severity of hangover symptoms. A rule of thumb to remember: The lighter the drink, the less congeners it contains since it’s not as heavily distilled.

Drinks high in congeners include:

  • Bourbon whiskey (the biggest culprit)
  • Tequila
  • Cognac
  • Whiskey

Drinks low in congeners include:

  • White wine
  • Light rum
  • Light beer
  • Gin
  • Sake

Avoiding the dark stuff as much as possible may help you feel less miserable the day after!

4. Remember to Eat Before Drinking

Breakfast Burritos

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If you wait until the drunk munchies hit, it’ll be too late to help prevent a hangover. (And you’re more likely to grab unhealthy foods, too.)

Here’s the deal: When you drink alcohol on an empty stomach, alcohol passes quickly into your small intestine. Food in the stomach helps prevent this, so alcohol is absorbed more slowly.

Drinking on an empty stomach can also increase the effects of alcohol, and you’ll end up drunk much faster than you intended to be.

The best foods to eat before a night of drinking should be a mix of protein, fat, and carbohydrates. A Registered Dietician from Johns Hopkins University provides some examples to help you out, including:

  • A burger with sweet potato fries
  • An egg and cheese sandwich
  • A tofu bowl with rice and veggies
  • A bean burrito with cheese and vegetables
  • Salmon with rice and asparagus

5. Skip the “Hair of the Dog” the Next Day

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The day after drinking, many rely on the “hair of the dog,” or drinking alcohol to help your hangover—but it does more harm than good.

It may be a temporary fix in helping you feel better, but all it’s doing is masking or delaying your hangover symptoms. Basically, you’re delaying the inevitable.

When your hangover symptoms do return, they could be even more severe. The best thing you can do is avoid alcohol together the day after a bender.

6. Don’t Rely on a Greasy Food Cure

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Contrary to popular belief, greasy food doesn’t actually help cure your hangover. The reason? By that point, the alcohol has already been digested and processed by your body, so there’s nothing left for all that greasy food to absorb. (And it may end up just making you feel worse.)

Your hangover is likely due to dehydration and low blood sugar, so you’ll need to balance it out with protein, carbs, and healthy fats. Keep it simple!

For breakfast, try a couple of eggs, whole-wheat toast or bagel with sliced bananas, or an omelet with veggies. And, of course, remember plenty of water. (As much as you can stand!)

If you’re feeling extra nauseous, stick to the BRAT diet—bananas, rice, apples, and toast. These foods can help give you some energy without upsetting your stomach even more.

7. Pace Yourself

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Pacing yourself is key! Your body can only metabolize about one drink per hour—that’s one beer, glass of wine, shot, or mixed drink.

It’s relatively simple: the faster you drink, the drunker you’ll get and the worse you’ll feel the next day. Consuming alcohol at a moderate pace can help prevent a more severe hangover.

Keep these tips in mind during your 4th of July celebration, and have fun!

Ease Your Hip Pain: 7 Home Remedies for Relief

Fitness in Midlife on July 3, 2024

Whether standing, walking, or climbing stairs, our hips are needed for just about every physical activity! So, when the joint we need for everyday movement isn’t at its best, neither are we.

While you should always visit your doctor for chronic or severe pain, there are some hip pain relief treatment options you can try on your own. There are a range of options, from light exercises to homeopathic remedies.

Here, we’ve compiled nine of our favorite tips for relieving hip pain at home, plus signs that it’s time to talk to your doctor.

1. Start Your Day with the Right Stretches for Mobility

A senior woman doing a cobra yoga pose in her living room.

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It is fairly common to get tight hip flexor muscles if you spend a lot of time sitting, running, or biking. Because everything in your body is connected, you’ll need to work the hip flexors and the surrounding muscles and joints that support them.

For example, when your hips feel tight, it can cause overuse of the spine, resulting in pain in your lower back. Adding hip stretches and mobility exercises will support the muscles and joints in the back and spine. 

To improve mobility, try the following exercises and stretches: 

2. Work Your Thigh Muscles

Older woman doing chair squats on a yoga mat.

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Your thigh muscles help support your hips more than you may think! If you suffer from arthritis in particular, strengthening those thigh muscles will help support your hips more and hopefully lessen your pain.

Here are a couple of workouts to help strengthen your thighs: 

3. Exercise as Much as Possible (But Avoid High-Impact Workouts)

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Movement, in general, is also a great way to strengthen a weak hip. Try lower-impact options like walking or cycling, and avoid high-impact activities like running and jumping. Remember, low impact does not have to mean ineffective! 

Try the following low-impact exercises to help ease hip pain: 

Tip: If stability is a problem for you, feel free to grab a chair, couch, or even the wall to hold onto while performing any standing exercises. The more you exercise and work on mobility, the more you will develop stability and balance!

4. Try Water Aerobics

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Summer is the perfect time to take advantage of pool workouts!

Swimming and water exercises are amazing, low-impact exercises. The body is unweighted in water, making it easier to exercise for longer, with less impact. Plus, resistance in water can be anywhere from 4 to 42 times greater than on land, making a pool or body of water a natural weight-training machine.

To get started, check out our favorite pool exercises for seniors.

5. Know When to Use Hot or Cold Therapy

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It’s helpful to understand when to use hot vs. cold therapy to treat your hip pain.

Cold Therapy

For new injuries or acute pain, cold therapy with ice or a cooling gel pack is ideal: 

  • Ice not only numbs the pain but will decrease inflammation and swelling.
  • You do not want to use heat to treat acute injuries because it can increase inflammation, delaying your healing.

Heat Therapy

For chronic injuries or arthritis pain, you’ll want to use heat therapy, such as soaking in a warm tub or applying a hot compress or heating pad:

  • Heat works best for chronic pain because it increases blood flow and helps relax and soothe those tight or painful joints.
  • If you have chronic pain, it’s best to apply heat before a workout, not after, as that can aggravate your muscles.

6. Maintain a Healthy Weight

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Excess weight can contribute to hip pain, as the hip is a weight-bearing joint. The more weight you have to support while walking and moving, the more strain your hips feel. (Losing just one pound of weight can feel like removing six pounds of pressure from your hips!)

Getting rid of excess body weight can lessen the strain on your hips and improve your general health. Every little bit helps!

To kickstart your weight loss, try our Walking Workouts For Weight Loss.

7. Remember to Rest

Overhead view of a middle-age woman sleeping on bright blue sheets.

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Of course, one of the best ways to treat hip pain at home is to rest and prioritize nighttime sleep. Identify whatever activity is causing the hip pain or making it worse, and take a break!

While your body does need movement and exercise to heal and build strength, initial rest can be important after an injury. For example, a mild, strained hip flexor could require one to three weeks of rest and treatment to recover, while a more severe case may take months.

When to Talk to Your Doctor About Hip Pain

Older woman sitting in a chair with hip pain.

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It’s always great to try to relieve pain at home, but in some cases, a call to your doctor might be warranted.

We recommend seeking out medical attention if you experience any of the following symptoms:

  • Pain is sudden and severe
  • Cannot put weight on your hips
  • Popping noise from an injured hip
  • Can’t move your hip without pain
  • Any deformation or bleeding

When we don’t take care of the largest joint in our body, we start to feel the pain. Incorporating these best at-home hip pain treatments will help relieve existing pain and prevent future injuries!

Feeling Off? 10 Signs You Might Need More Vitamin D

Fitness in Midlife on July 3, 2024

Many of us assume vitamin D supplementation isn’t necessary. Isn’t spending time outside and eating foods rich in vitamin D enough?

Unfortunately, not always!

Very few foods have therapeutic levels of vitamin D that will naturally support our health needs. Many people are also spending an increasing amount of time indoors, both working and living, which creates a higher risk of lower vitamin D levels.

Let’s take a look at 10 possible signs of vitamin D deficiency, plus some tips for boosting your intake.

Note: The following symptoms can also be caused by other medical conditions, so a healthcare professional should be consulted for a proper diagnosis. If you suspect a vitamin D deficiency, your doctor can perform blood tests to measure your vitamin D levels and recommend supplements or dietary changes if necessary.

1. Aches or Joint Pain

woman walking with back pain

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If you’re noticing persistent aches, joint pain, or muscle weakness, it might be caused by low vitamin D levels.

When levels are low, your body can’t absorb calcium and phosphorus as efficiently. This increases the risk of symptoms like bone pain, muscle pain, muscle weakness, falls, low bone mass, and even bone fractures.

If left untreated, these symptoms could become later diagnoses of osteomalacia, osteoporosis, and myopathy.

2. Low Energy Levels/Fatigue

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Vitamin D can help keep your immune system healthy and your energy levels up. When there is a lack of vitamin D, your energy levels can start to deplete.

If you’re feeling exhausted or more fatigued than usual, it may be worth considering whether you are getting enough of this essential vitamin.

Feelings of fatigue might also come from depression or feelings of sadness, which are also common signs of vitamin D deficiency.

3. White Spots or Patches

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Not only can you experience white spots or patches on your skin from low levels of vitamin D, but you might also notice a dull complexion, less glow, dry or flaky skin on your face or other areas of your body.

The white patches are not typically a cause for concern but a good sign that your body is telling you something is off.

4. Getting Sick All The Time

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Vitamin D plays an important role in our immune system. If vitamin D levels are too low, our body’s ability to fight off infections weakens. As you can imagine, this will greatly increase the chance of getting sick. 

You may notice frequent colds, the flu, or respiratory tract infections like bronchitis and pneumonia.

5. Heart Palpitations

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Vitamin D influences calcium in the body. Low calcium levels (hypocalcemia) can cause irregular heartbeats, which, at a severe level, could lead to cardiac events.

Ultimately, because of its relationship with calcium, low levels of vitamin D can lead to heart palpitations or other heart-related symptoms.

6. Dizzy Spells

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Vitamin D impacts many bodily functions, one of which is our circadian rhythm, which helps us regulate sleep.

If you are vitamin D deficient, your sleep may be off, too. This can cause feelings of tiredness, fatigue, and even chronic fatigue syndrome. Lack of sleep can cause symptoms of lightheadedness or dizziness, making these another sign of vitamin D deficiency.

7. Weight Gain

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Vitamin D is fat-soluble, which means the more body fat you have, the more it gets diluted.

People who are overweight or obese may require more daily vitamin D to make up for this dilution effect. Not to mention, with depression and fatigue being other possible symptoms, it can be difficult to exercise regularly and stay healthy!

8. Weaker Fingernails

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There are lots of vitamins that are important for your hair and nails. Vitamin D is one of them.

Low vitamin D levels can make nails feel softer and thinner than usual. The medical term for this is hapalonychia. This can cause your nails to break more easily or split and flake at the end. 

9. Pain in Your Lower Back

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You may not have thought lower back pain could be linked to the “sunshine vitamin,” but it can be!

Lower back pain, and bone pain in general, can be a symptom of vitamin D deficiency. Vitamin D helps our body absorb calcium, which helps maintain bone health. Without enough, we start to see decreased muscle strength in the waist, back, and neck.

10. Hair Loss

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Vitamin D plays a key role in creating the cells that develop into hair follicles. If you have low levels of vitamin D, it can lead to an insufficient supply of these cells, resulting in hair loss.

How to Safely Boost Your Vitamin D Intake

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There are a few different ways to improve a vitamin D deficiency. You can choose to get some rays outside, make changes to your diet, or try a supplement. Learn a little more about each option below!

  • Sunlight. You probably guessed it, but you can get more of this “sunshine vitamin” from getting outside! Sensible sun exposure is key. Vitamin D production only occurs on unprotected skin. So, you’ll need to expose your arms, legs, abdomen, and back for maximum vitamin D production. That being said, be mindful of your body’s sensitivity to burn. 
  • Nutrition. It’s difficult to get your full vitamin D intake through nutrition, but you can find it in certain foods, such as fatty fish (salmon, tuna, mackerel, sardines), fortified milk, cod liver oil, egg yolks, and mushrooms. But remember, less than 10 percent of women over 50 are getting the right amount of vitamin D through their diet.
  • Supplements. Vitamin D supplements are an inexpensive and effective way to lower your risk of vitamin D deficiency. Be sure to choose a high-quality vitamin D supplement blended with a non-GMO oil.*

*Always speak with your doctor before starting supplementation.

Stay Sharp: 5 Easy Tips for Older Women to Beat Brain Fog

Fitness in Midlife on July 3, 2024

Feeling a bit hazy lately? Brain fog, also called “brain fatigue,” can range from a mild to severe experience of mental confusion—and there are many culprits behind it.

You may have trouble remembering things mid-sentence, find your mind trailing off, or have difficulty concentrating.

Other symptoms of brain fog include headaches, forgetfulness, low energy and motivation, confusion, irritability, and trouble sleeping at night.

Here are the main causes of brain fog and five tips that can help.

What Causes Brain Fog?

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Brain fog can be caused during menopause thanks to fluctuating hormones in your body—specifically, a decrease in estrogen.

Moreover, circulation tends to slow down as we age, causing less oxygen to reach our brain cells, resulting in that fuzzy-headed feeling.

But don’t worry: as your hormones even out, your brain fog likely will, too. Research also shows that memory usually improves in post-menopausal years.

So, let’s get rid of brain fog! The next five tips can help keep your mind sharp and reduce brain fog.

1. Incorporate Vitamin B12 Into Your Diet

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Hormonal imbalances may lead to vitamin B12 deficiency, which can leave one feeling weak, forgetful, and downright foggy.

To correct it, you can start taking a B12 supplement and/or add more foods to your diet that are rich in vitamin B12, including:

  • Seafood (salmon, shrimp, mackerel, sardines, clams, trout, and herring)
  • Grass-fed beef
  • Eggs
  • Milk and dairy products
  • Fortified yeast

2. Prioritize Sleep

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It should come as no surprise that you’re a bit foggy when you’re sleep-deprived! Your brain needs 7 to 8 hours of sleep per night to function at its best.

Try resetting your natural body clock by going to sleep and waking up at the same time every day, and try a lavender aromatherapy diffuser by your bed to help induce sleep.

It’s also best to ditch the smartphone at bedtime—that blue light can suppress your brain’s production of melatonin, a hormone that helps with sleep

3. Aim to Exercise Weekly

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There are so many benefits associated with regular exercise, and relieving brain fog is one of them!

Research suggests that heart-pumping aerobic exercise can increase the size of the hippocampus, which is the area of the brain responsible for learning and verbal memory.

Exercise also releases adrenaline into the blood, which, along with energy, is delivered to the brain and enhances memory.

4. Play Digital Puzzle Games

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Yes, really! A recent study from the University of York found that older adults (age 60+) who play digital puzzle games have the same memory abilities as those in their 20s.

So, grab your device and try Sudoku, Wordle, or crossword puzzles and sharpen that memory!

5. Eat Plenty of Brain-Boosting Foods

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Eating a well-balanced diet full of vitamins and minerals is one of the best ways to keep your brain and body healthy. However, specific herbs, spices, and foods have also been shown to improve memory and cognitive function.

These foods can help you feel sharper:

  • Oregano
  • Avocados
  • Walnuts
  • Salmon and Tuna
  • Coffee and Tea
  • Turmeric
  • Nutritional Yeast

Incorporating these five tips into your daily life can help you beat brain fog to stay sharp and focused!

Yoga for Healthy Aging: 10 Poses to Stay Flexible

Fitness in Midlife on June 29, 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!

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

1. Standing Side Bend

Chloe Freytag demonstrating a standing side bed.

Photo Credit: Get Healthy U

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

woman doing downward dog yoga

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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

Chloe Freytag demonstrating an up dog/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

Chloe Freytag demonstrating a crescent lunge yoga pose.

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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

A woman doing a cat yoga 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

Chloe Freytag demonstrating a cow yoga pose.

Photo Credit: Get Healthy U

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

Chloe Freytag demonstrating a pigeon yoga 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

Chloe Freytag demonstrating a happy baby yoga pose.

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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

Chloe Freytag demonstrating a yogi squat post.

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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

Chloe Freytag demonstrating a windshield wiper yoga pose.

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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.

Top 5 Health Challenges Women Over 50 Shouldn’t Ignore

Fitness in Midlife on June 28, 2024

While individual concerns can vary widely, there are some common health concerns among women over 50. As a 58-year-old fitness trainer, Chris Freytag works with women on these concerns every day, and she’s narrowed down the most frequent. 

Here are her top five concerns for women over 50, along with advice on how to help.

Concern #1: Bone Health and Osteoporosis

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As women age, they are at an increased risk of osteoporosis and fractures due to bone density loss.

Solution: Weight-bearing exercises, resistance training, and activities like walking and dancing can help maintain bone density. Adequate calcium and vitamin D intake are also crucial!

You can ask your healthcare provider whether calcium and/or vitamin D supplements may benefit your specific needs.

Concern #2: Weight Management and Metabolism

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Many women over 50 find it harder to maintain a healthy weight and struggle with a slowing metabolism.

Solution: Regular exercise, including both aerobic activities (like walking or swimming) and strength training, can boost metabolism and maintain muscle mass.

Moreover, eating habits play an important role in maintaining a healthy metabolism. Eating small meals more frequently throughout the day can help speed up your metabolism after 50 and keep it running at its optimal level.

It’s important to eat balanced meals that include lean proteins, complex carbohydrates, and healthy fats. Avoid processed foods high in sugar and saturated fat, as these can slow down your metabolism over time.

Concern #3: Heart Health and Cardiovascular Disease

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Heart disease risk increases with age, making cardiovascular health a significant concern.

Solution: Engage in aerobic exercises regularly to keep the heart healthy. This could include activities like jogging, cycling, or even brisk walking.

Additionally, managing stress through practices like yoga or meditation can also support heart health.

Concern #4: Joint Pain and Arthritis

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Joint pain and arthritis become more common, limiting mobility and affecting the overall quality of life.

Solution: Low-impact exercises such as swimming and water aerobics can help reduce joint stress.

Strength training to support the muscles around the joints can also alleviate pain. Maintaining a healthy weight is crucial, as it reduces the load on joints.

Decreasing inflammation is also important! Researchers have identified that many foods found in the Mediterranean diet can help combat inflammation, which is a major cause of arthritis-related joint pain. 

Staples of the Mediterranean diet include fish like salmon, tuna, and sardines; antioxidant-rich fruits and veggies like berries, spinach, and kale; and monounsaturated fat sources like almonds, avocados, and olive oil.

Concern #5: Mental Health and Cognitive Function

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Mental health issues and cognitive decline, including memory loss and dementia, are concerns for many aging women.

Solution: Regular physical activity is linked to improved mood and cognitive function. Engage in activities that challenge the brain, such as puzzles or learning new skills. Prioritize social connections and consider practices like mindfulness meditation, which can support overall mental well-being.

Remember, it’s always best for individuals to consult with healthcare providers, including fitness experts or trainers, to create personalized plans that address these concerns based on their specific health needs and goals.

7 Yoga Poses to Keep Digestion Regular This Summer

Fitness in Midlife on June 21, 2024

Do you suffer from worse bloating and digestion symptoms during the holiday season? This one is for you!

Whether you’ve overindulged in a big meal, are dealing with constipation, or suffer from a chronic issue like Irritable Bowel Disease, digestive discomfort is never fun. Bloating, gas, and abdominal cramps can be unpleasant, inconvenient, and downright painful.

While over-the-counter antacids, prescription medicines, and avoiding certain foods can help, there’s also an age-old practice that has been shown to help ease digestive discomfort: yoga.

Let’s explore how yoga can help with digestion, the best yoga poses to do, and tips for success.

How Does Yoga Help With Digestion?

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Yoga not only stretches your muscles, but helps detoxify the body, massage your internal organs, and, er, “get things moving again,” so to speak, by stimulating the body.

Not only that, but yoga helps to relieve any mental stress that may be impacting your physical health. Our stomachs and minds are closely related; if you’re in constant “fight or flight” mode due to anxiety, your body is unable to relax and digest properly.

By practicing the following yoga poses, you’ll get everything flowing in harmony again so that you can get back to your day with a calm mind and a happy tummy.

Tips for Doing Yoga Poses for Digestion

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The following yoga practice incorporates poses like twists, which help detoxify the body; forward folds, which help massage the internal organs; and inversions, which help boost circulation and stimulate the abdominal muscles.

Tips to maximize the effectiveness of your session:

  • Be sure to breathe deeply throughout the entire practice, as this will help the digestive process too. You can practice this yoga sequence in its entirety or use the poses individually.
  • Consider practicing these yoga for digestion poses either after meals or whenever you have unwanted gas, cramping, bloating, or other digestive woes.
  • Hold each pose for 30 seconds to a minute. Click on the image or the name of the pose for full instructions on how to perform the pose.

Cat and Cow Stretches

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This is a great way to start any yoga flow, and it’s technically two poses: cat and cow.

As you alternate between cat and cow stretches, you’ll lengthen and compress the intestines. According to Yoga Journal, this movement “helps bring fresh blood to the epithelial cells,” which are responsible for the healthy gut function.

Forward Fold

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A deep forward fold will instantly boost your circulation, improving blood flow to the digestive organs.

Forward folds are also great for promoting relaxation and peace of mind—chill out here for a few breaths and feel each part of your body slowly release tension, including your stomach.

Upward Dog Pose

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Wake up the abdominal organs with this energizing pose. Upward dog is a great pose to open up your upper body and stretch out your torso, stomach, and hips. You can flow in and out of this pose in a sun salutation sequence whenever you want.

Camel Pose

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Ease digestional discomfort by opening up the torso with this amazing stretch.

Camel pose expands the abdominal area and can be particularly beneficial in aiding elimination if you’re suffering from constipation.

Lord of the Half Fishes Pose

woman doing lord of the fishes half yoga pose for digestion

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Lord of the Half Fishes is a great twist pose; as we said before, twists help to detoxify the body by wringing out anything that doesn’t belong there.

This yoga pose for digestion will help stimulate your internal organs.

Be sure to perform this twist on both sides.

Revolved Triangle Pose

Chloe Freytag demonstrating a revolved triangle pose.

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This pose is another twist that’s great for stimulating the abdominals and helping to get things moving.

Perform this yoga pose on both sides. 

Child’s Pose

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Child’s pose is a wonderful pose to end any yoga practice, especially if you’re suffering from digestive discomfort.

You may find that you not only experience a sense of physical comfort in this pose but emotional, as it’s a very restorative and calming pose.

Child’s pose compresses the abdomen and massages the internal organs, stimulating digestion and hopefully helping you feel better soon.