5 Tips to Help You Thrive at Any Age

Article by: Sheila Olson

Photo via Pexels

Many people think that your life has to slow down as you get older - but today, more and more seniors are embracing the idea of “active aging.” You can pick up new healthy habits and hobbies regardless of your age. For example, you can start building your strength and flexibility by taking classes at Pilates Boise! Here are a few ways you can pursue active aging to look and feel your best.

 Head Back to School

 No matter your age, you can always set new goals for yourself. There’s no limit on what you can achieve! For instance, maybe you were always interested in earning your master’s degree, but until recently, you didn’t have the time or money to make this commitment. But if you have the opportunity to go back to school now, you could choose an online program.

If you’re interested in furthering your career in business or transitioning into this field, you could explore online MBA programs. By going through an MBA program, you’ll learn about business management and strategy. You’ll also enhance your leadership skills and become more confident when it comes to self-assessment.

Exercise Regularly

 Even if you’ve never exercised regularly before, you can start today! By trying out different forms of exercise, you can figure out what kinds of workouts you genuinely enjoy. Workouts like yoga, swimming, or Pilates can benefit your whole body! Very Well Fit states that Pilates is an appropriate workout for all ages, and doing Pilates can help you increase your flexibility, improve your core strength, build your muscles, and even enhance your posture.

 Eat a Nutritious Diet

Eating a healthy diet is important at any age - but it’s especially crucial for people who are approaching their golden years. You may want to focus on foods that provide anti-aging benefits and help to protect against disease. For instance, Eating Well recommends eating lots of vegetables, fruits, whole grains, legumes, whole grains, and low-fat forms of protein like fish. You may also want to supplement with certain vitamins and minerals, but it’s always a good idea to check in with your doctor first. Ideally, you want your meals to look colorful - by “eating the rainbow,” you’ll get the nutrients you need!

 Take Vacations

 Everyone needs time to step away from the hustle and bustle of daily life and recharge. You’ve worked hard for decades, and now, it’s time to reward yourself for it. Whether you’re still in the workforce, or you’ve already retired, you should plan a well-deserved vacation - you’ve certainly earned it! Maybe you want to travel to a nearby state, or you’re ready to get out of your comfort zone and book an international trip. Either way, taking a vacation will help you feel truly revitalized.

 Spend Time Unplugged

 People of all ages spend lots of time online today. Maybe you’ve shifted to working remotely, or maybe you catch yourself spending long hours looking at screens even if you’ve left the workforce.

 As the years go on, you’ve probably realized that there are better ways to spend your time - but it can be tough to break away from this habit. Why not try taking a short break from the internet in order to start curbing your screen time? By “unplugging” from the internet for a few days, you can begin managing your time more efficiently.

Life does not cease to be fun or exciting at a certain age. From making healthy lifestyle changes to trying out new activities, you always have the chance to turn over a new leaf. By giving some of these ideas a try, you’ll be able to make the most of each passing year!

 Ready to commit to a fitness routine? Sign up for classes at Pilates Boise! Email us today at kelly@pilatesboise.com to get started.

What to Know If You Have Been Diagnosed with Sarcopenia

Article by: Chelsea Lamb

Photo Credit: Pexels.com

The guide below provides greater detail about sarcopenia, including its causes, diagnosis, symptoms, and how to best manage it.

 Causes of sarcopenia

Sarcopenia is a natural part of aging, with most people starting to experience a loss of muscle mass around age 40. In general, the process speeds up in a person's 60s and 70s. It involves both a reduction in the size of the muscles and a decrease in the number of muscle fibers themselves.

 Although it's impossible to avoid sarcopenia completely, some risk factors have been identified that you can address. A sedentary lifestyle is one major factor. People who don't get enough regular physical activity are at a greater risk. The Centers for Disease Control and Prevention recommend adults get at least 150 minutes of aerobic exercise per week.

 Poor nutrition is another issue, as a lack of essential nutrients means muscles don't have the fuel they need to sustain their size. For example, protein is an essential building block of muscle tissue. Since seniors tend to have smaller appetites and eat less, it's critical to get a good mix of vitamins and minerals to avoid such gaps in nutrition.

 Symptoms of sarcopenia

 According to Medical News Today, the signs of sarcopenia vary depending on how advanced the illness is. People may notice that their muscles decrease in size and experience weakness. Some individuals also lose endurance and their ability to balance. Sometimes, these issues may become more prevalent during certain activities, such as climbing stairs.

 In many cases, sarcopenia can be diagnosed based on these symptoms alone. There are also tests a doctor can use to diagnose the issue, like a DEXA scan. A dual-energy X-ray absorptiometry scan measures skeletal muscle mass using low-dose x-rays. This kind of scan can also be used to check for osteoporosis, another age-related issue.

 It's important to diagnose sarcopenia accurately and early on, so steps can be taken to manage it. Although muscle degeneration itself isn't necessarily life-threatening, it can make elderly people more prone to potentially hazardous falls. Further, a lack of strength can impede day-to-day activities and interfere with your quality of life.

 Managing sarcopenia

 The good news is that there are ways to fight sarcopenia, including maintaining a healthy diet, reducing stress, and exercising regularly. Pilates through a studio like Pilates Boise is a great way to maintain muscle tone and stay strong. Pilates is a full-body strength workout, addressing key areas like the legs, arms, and core.

It's also important to manage other conditions that may go hand-in-hand with sarcopenia. For example, Type 2 diabetes is linked to a greater risk of sarcopenia in some patients. If you've been diagnosed with diabetes, make sure to manage it according to your doctor's orders. They may advise you to adjust your diet or take medication, for example.

There are also novel therapies for diabetes being explored through clinical trials—some of which you may be eligible to take part in. HealthMatch links patients to trials that are relevant to their health needs. You can browse a comprehensive database to see what trials are available and which ones are a match for your health condition.

 Getting a sarcopenia diagnosis can be scary at first. However, it's not cause for great worry. Realize that you have the power to control the ailment! By following the guide above and consulting your doctor for advice, you can slow sarcopenia's progress.

Top 6 Health Habits and How to Stick With Them

Article by: Chelsea Lamb

Seeking to live a healthier life? By developing some easy-to-keep habits, you’ll be on the road to success and happier than ever with your progress. Pilates Boise has collected some of the best and most effective ways to get healthy:

 Change why you eat

The top way to affect your health directly is to change what you consume. Take some time to consider your habits. Do you eat when you’re hungry, or when you’re bored? Do you swing between sparse, rigid diets, and “relapses” with tasty bad-for-you treats? The best way to change your habits for the long haul is to understand them and break them down.

 Nutritionist Carrie Dennett, MPH, RDN, CD, recommends examining your relationship with food, which can lead to breakthroughs for changing your diet, like cutting out fast food at lunch or sugary creamer in your many cups of coffee.

Change what you eat

When you know why you do what you do, it’s simpler to adjust other elements of your diet equation. Research diet options, like keto or Mediterranean, to find one that works for your needs and lifestyle. Your public library can be an excellent resource for cookbooks and guides to changing your food mindset. Even small changes can add up, so find new ways to sneak in healthier alternatives and give yourself a boost.

Change how you shop

Grocery stores are designed to market sugary, sodium-laden snacks. Even the most diligent shoppers tend to give in to impulse buys, making every shopping trip a mistake waiting to happen. The easiest way to avoid this trap is to change where you shop; many local health food stores offer fresh produce, vast arrays of spices and seasonings, and even healthier versions of your favorite guilty pleasure. This intentional shopping can help you avoid the ice cream and keep your new habits well into the future.

 Consider supplements

Supplements are typically herbal compounds that can make an impact on your health, sleep, and waistline. Talk to an expert to see what would work best for you and the options you have at your disposal. They can decode the vitamins, amino acids, and oils that can help you get even healthier.

 Refresh you home

The pandemic has most of us living in a rut, to put it mildly. Our homes typically reflect our headspace, so it’s a good idea to blow off the cobwebs and rebuild some order to reflect your commitment to new habits. Try decluttering as you go, letting go of objects that you don’t need—or maybe even like. If you’ve found your space to be stifling, open up the windows and let a breeze carry out all of the negative vibes from your space. Light a candle, look over your success, and your other habits will follow this win.

Find new ways to move your body

From tending a garden outside to dancing with your kids, any kind of movement can add up as exercise. Instead of feeling guilty for not enjoying admittedly-dull gym routines, try video instructors of yoga, join a kickboxing gym, or take up rock climbing. Even something as simple as adding a walk around your neighborhood can make a big change in your health—and how you feel—so think up what makes you happy to move.

 There are tons of ways to make new habits to replace the old ones that are holding you down. There’s never been a better time to make new goals and recommit to your wellness. Even small changes can add up to big health improvements over time. Try a few suggestions that work for you—and don’t forget to celebrate your progress!

 Looking for an excellent way to move your body? Try Pilates Boise! Email kelly@pilatesboise.com to be added to the waitlist today.

6 Things Only Savvy Seniors Know About Staying Healthy and Strong

Article by Sheila Olson

Photo via Pixabay

Keeping fit and healthy as you age is daunting. With every source claiming you need to look out for your health, it can be frustrating trying to figure out what’s essential and what you can ignore. Beyond eating healthy, here are six things you can do to remain healthy and active throughout your golden years, brought to you by Pilates Boise.

Exercise for Safety

Many seniors mistakenly assume that physical activity is dangerous. But studies show that seniors who stay active have improved balance and therefore a lower fall risk. Exercise also increases your mobility, helps lower your blood pressure, and enhances your immune system. Mental health benefits are another perk—exercising can also help boost your mood, lower anxiety, and even aid in memory function.

Per Today’s Geriatric Medicine, 150 minutes of exercise each week is a healthy goal. When possible, choose low-impact exercises like water aerobics and swimming. Walking is also an excellent form of fitness if you are in good health. You don’t have to stick with outdoor exercises either. Plenty of seniors walk the mall, hit up the YMCA’s indoor pool, or enjoy a sweat session at their own home gym. If you are passionate about a sport, you can participate in team activities as well, but consult with your doctor to decide whether it’s safe to continue as you get older.

Although you may work out to help you avoid any falls, it’s important to prevent accidents in the first place. For example, it may be time to start finding professionals to handle tasks that are no longer safe for you to accomplish on your own. Gutter cleaning is one such task, but finding a pro to handle the job for you is easy, thanks to the internet. Use sites like Angi to find pros who specialize in cleaning gutters near me, and make sure you read reviews before committing.

Keep Socializing

Especially if you live on your own, your senior years can become very lonely. Socialization is essential for keeping you feeling good and getting out of the house. After all, relationships are just as meaningful during your golden years as they have been all your life.

Connect with others through clubs, senior community center events, classes, or volunteering. You may even find like-minded friends with the help of local apps and social media groups. AARP highlights friendships as the most crucial for your health and happiness. So while remaining close with family is ideal, friends should also remain a priority.

Visit Your Doctor Regularly (and Speak Up)

Most older adults should see their doctor at least once per year. If you have significant health issues, you may need more frequent support. Either way, maintaining a good relationship with your care team is vital for your health and happiness. Keep in mind, however, that Medicare only pays for an annual wellness visit, not a full physical.

The National Institute on Aging also highlights the importance of speaking up at your doctor visits. Being honest, asking questions, and taking notes during your appointments are all helpful tips for keeping communication clear.

Use Plan Benefits

Senior-oriented healthcare plans usually offer fitness and limited wellness programs. If you’re enrolled in a Medicare Advantage plan, you might have more benefits that you’d think, including an annual physical. If you’re not enrolled, think about looking for a plan that offers supplemental nutritional or wellness support.

Joining a fitness or wellness program may mean more opportunities for developing friendships. After all, staying fit with friends achieves two goals at once. Plus, you’re more likely to stick with your regimen if others keep you accountable.

Treat Your Skin, Too

Stress takes a toll on your body as well as your mind. One way to help reduce stress while caring for your body is to have regular massages and facials. The American Massage Therapy Association also recommends massage for osteoarthritis relief. It also highlights research which suggests a benefit for senior adults with Alzheimer’s disease who undergo routine massage therapy.

Try Out Technology

While navigating new technology can be a challenge, there are plenty of benefits to learning a few new tricks. For example, a grocery delivery service can make shopping easy without leaving home. You can access fresh food and prepare healthy meals in less time than it takes to walk the supermarket aisles.

Meal delivery services which provide prepared meals or cooking kits are another option. If you enjoy cooking, meal kits offer fresh ingredients in the right portions for one or two people. Full meal deliveries are often heat-and-eat and ensure balanced nutrition.

Growing older doesn’t mean you can’t stay healthy, energetic, and social. While your habits may change as you enter your golden years, there’s still plenty you can do to keep fit and enjoy life.

Client Perks

Clients take home produce from our organic garden. What a treat!

Look and Feel Younger by Optimizing Your Sleep Routine: 5 Effective Changes You Can Make Immediately

Article by Sheila Olson

When it comes to preventing the most common signs of aging, quality sleep is one of the best tools at your disposal. In fact, getting proper sleep on a consistent basis can keep your brain in shape, improve heart health, slow the development of wrinkles, help you maintain a healthy weight, and boost your immune system.

 However, as we get older, it can become a bit more challenging to get a good night’s rest for a number of reasons. If you’re looking to harness the benefits of sleep, Pilates Boise shares five ways that you can optimize your sleep routine immediately.

 Use the latest sleep tech.

Despite sounding somewhat counterintuitive, there are actually tech devices that can help you sleep better. While you are often advised to put away or turn off most pieces of technology before going to bed (more on this later), there are major exceptions to this rule.

For example, those who find it challenging to sleep without background noise should definitely consider purchasing quality speakers for the bedroom. Not only can you use these speakers at other times of the day, but in the evening, you can stream soothing music or background noises that you find most comforting. This can include everything from rainstorm sounds to quiet piano music. Additionally, you can use the Philips SmartSleep Connected Sleep and Wake-up Therapy Lamp Light, which learns your sleep patterns and wakes you up with soothing light.

 Turn your bedroom temperature down.

 Whether you get cold easily or want to save on energy bills, you should definitely make an exception to keeping your house warm when bedtime approaches. Researchers have found that keeping your bedroom between 60 degrees and 67 degrees is ideal for achieving the best possible quality of sleep. You will be more likely to fall asleep and stay asleep when your bedroom is kept cool.

 Put away your phone and tablet before bed.

 Again, you’ve likely heard it many times before: Being on your phone or tablet before bed can cause major disruptions to your sleep patterns. The blue light emitted from these devices inhibits the production of melatonin (the sleep hormone) and essentially keeps your brain turned on, making it incredibly challenging to fall asleep.

 If you find it tough to resist digital devices before bed, consider designing a new evening routine that centers around sleep-supporting activities, such as meditation, deep breathing, listening to calming music, or taking a hot bubble bath. Aim to power down phones, tablets, and televisions at least an hour before bed.

 Invest in quality sheets/pillowcases.

 Having quality sheets and pillowcases can do wonders for your comfort levels at bedtime. Additionally, certain pillowcases (such as those made out of silk) are said to have anti-aging benefits for your face. Research various sheet/pillowcase brands to find ones that best suit your needs and preferences.

 Use a light-blocking sleep mask and curtains.

 Finally, do everything that you can to block light in your bedroom. This includes using curtains to block out light from the outside and a quality sleep mask to filter all indoor light sources. Since light is one of the most disruptive elements in achieving a good night’s rest, strive to make your room as dark as possible.

 Even if you have difficulties falling and staying asleep, these recommendations are sure to improve your sleep quality to some degree. After several weeks of quality sleep, you’ll start to experience noticeable benefits in your health and appearance.

 Experience all of the benefits of a Pilates workout at Pilates Boise. Check out schedules and pricing here.

Daily Dose of Sunshine

Sunlight is a vital element for human health and well-being. The sun regulates our internal clock known as our circadian rhythm which helps regulate sleep.

When light hits the retina in your eyes, it triggers hormones that improve mood and sleep. The spectrum of light can determine whether your brain perceives that it is time to be awake or asleep.

Early morning sunlight triggers melatonin production for sleep at night. Getting about 30 minutes of sunlight between 6 and 8:30 am is ideal.

Artificial light from our devices in the evening tells the brain it’s not time to sleep yet. Staying away from screens a minimum of an hour before bed will help. Dimming the lights as the sun sets and wearing blue blocking glasses will also help signal the brain that it is time to wind down.

Additional benefits from sunlight include Vitamin D production, improvement of mitochondrial function, and eye health. Of course there is a down side to sunlight if we are over exposed. As with most things, moderation is key!

Hang out!

Hanging is a wonderful way to decompress and realign the spine and shoulders. Combined with some deep breathing, it also creates space in the rib cage and allows expansion of the pelvic floor muscles. Another benefit is improved grip strength.

The Diaphragm needs love too!

The diaphragm is a muscle we often (or never) think about keeping strong. 🤔💪Just as other muscles  weaken with age, so does the diaphragm. It’s also a muscle that commonly functions incorrectly especially in stressful situations. 😤

1️⃣The photo on the left shows the use of a theraband wrapped around the rib cage to give feedback and feel the sensation of the lungs filling up sideways and into the back of the rib cage on the inhale, and deflating on the exhale. This type of breath is energizing. 🤸‍♂️🏋️‍♂️

2️⃣The photo on the right shows a hand 🖐on the chest and a hand🖐on the belly to give feedback of the belly expanding on the inhale and the chest quiet on the exhale. This type of breathing is calming. Quite often we get this one backwards and expand the chest in the inhale instead of the belly. 

💨

Take time throughout the day to focus on your breathing and strengthen your diaphragm. It can be done anywhere and no equipment required! 💨💨

Shoulder Mobility

It’s important to keep your shoulders mobile as you age. Immobility can sneak up on you if you don’t give them some attention each day and move your shoulder joints through their range of motion.

Your feet are your foundation. Your foot health can affect your overall health and movement of the rest your body.

Most of us take our feet for granted until they cause us pain. The health of our feet is extremely important for the health of the rest of our body. Traditional footwear can cast the feet and not allow them to move or feel feedback the way they were designed. Natural footwear with a wide toe box, no heel, and flexible sole, can go a long way in keeping your feet strong and healthy.

Get out for a hike!

Spring is right around the corner which means there will be more opportunity to be active outdoors!

One of the best activities we can do as active agers is to trail hike. Walking on the uneven terrain strengthens the feet, ankles, hips, and pelvic floor. It also helps us with balance. Trail hiking connects us with nature which can reduce stress hormones. And let’s not forget the cardiovascular benefits!

We are so fortunate to have unlimited hiking trails in the Boise area,  so there is lots of variety from easy to hard depending on your experience.

Hike with a friend and use safe hiking practices. Get out and enjoy the great outdoors!

Gardening for the Active Aging Adult

Gardening is a favorite activity of many active ageing adults. Benefits of gardening include:

• Spending time in nature and outdoors

• Physical and mental engagement

• Healthy organic produce to eat

• Cost-efficient food source

When in your garden and working at ground level, practice working in a squat. This can enhance hip and ankle mobility which can help reduce hip, low-back, and knee pain. The importance of keeping these joints mobile as we age can’t be overstated! It takes more commitment and focus to maintain your mobility as you age, but you’ll be glad you put in the work in the long run!

Pilates for Active Aging

If you are age 50 or above, you may have noticed some recent changes in the range of motion of your joints and spine, your flexibility and your balance.

The active aging body still has many good years of movement left, however there are things we can do to make those years the best and most enjoyable years of our lives.

You may have been diagnosed with arthritis, osteoporosis, or osteopenia, and workout programs that served you when you were younger, are no longer a good fit.

Pilates can be a perfect movement transition from some of the other programs that can lead to injury for the active aging community. Pilates is so adaptable, it can be utilized for people in rehab to elite athletes. You may find that the Pilates method will leave you feeling stronger than ever in all the right places.

If your goal is to improve and maintain your mobility as you age so you can enjoy all the activities that you love to do, then Pilates is absolutely worth a try!

The Rescue Loop is a great tool to strengthen your feet! →

Want to keep doing what you love to do? Find out how Pilates can be your insurance policy to do just that! →