Experience!

N.Y. Times author Jane Brody examines the limitations of BMI calculations

American Senior Fitness Association — Wed, 01 Sep 2010 15:40:50 +0000

A New York Times article examines the strengths and limitations of BMI calculations. Author Jane Brody quotes cardiologist Dr. Carl Lavie as saying “The B.M.I. tables are excellent for identifying obesity and body fat in large populations, but they are far less reliable for determining fatness in individuals.” Her article also notes that BMI measurements can be unreliable for many de-conditioned older adults as well as for highly fit individuals. Please click below to view the article.

Weight Index Doesn’t Tell the Whole Truth.
www.nytimes.com

Flat, flexible footwear may be gentler on arthritic knees than special walking shoes

American Senior Fitness Association — Mon, 30 Aug 2010 15:57:20 +0000

Researchers at Rush University Medical Center showed that “flat, flexible footwear significantly reduces the load on the knee joints compared with supportive, stable shoes with less flexible soles.” Dr. Najia Shakoor, a rheumatologist and primary author of the study noted that “clogs and stability shoes, conventionally believed to provide appropriate cushioning and support, actually increased the loading on the knee joints …” Please click below for a report from Ivanhoe newswire.

Sweet Feet Relief for Arthritics
http://ivanhoe.com

We may be able to add berries and nuts to our cognitive health toolkit

American Senior Fitness Association — Fri, 27 Aug 2010 18:13:52 +0000

Researchers presenting a study at the 240th National Meeting of the American Chemical Society (ACS) concluded that some berries, including blueberries, strawberries, acai berries and possibly even walnuts, may “activate the brain’s natural ‘housekeeper’ mechanism, which cleans up and recycles toxic proteins linked to age-related memory loss and other mental decline.” Please click below to see a press release from EurekAlert!

Eating berries may activate the brain’s natural housekeeper for healthy aging
http://www.eurekalert.org

Regular physical activity can help keep your prostate healthy

American Senior Fitness Association — Thu, 26 Aug 2010 17:50:39 +0000

A report from Harvard Medical School states that “Regular physical activity can help keep you — and your prostate — healthy.” The report notes “emerging scientific evidence suggests that engaging in a few hours of exercise a week may help keep prostate enlargement in check and reduce the chances of developing erectile dysfunction.” The report includes numerous background references, helpful suggestions and exercise recommendations. A link to the report is provided below.

Exercise and your prostate

Urinary incontinence can be a problem for men too

American Senior Fitness Association — Thu, 26 Aug 2010 17:17:38 +0000

While often thought of as a woman’s issue, research at Birmingham VA Medical Center and University of Alabama showed that as many as 16% of older men have urinary incontinence symptoms. Lead researcher Dr. Alayne D. Markland said “it’s a common problem,” that is often thought of as “just part of aging,” Dr. Markland noted that factors such as prostate enlargement, high blood pressure and depression appear related to male urinary incontinence and advised that men discuss treatment options with their doctor. Effective treatments may include Kegel exercises, lifestyle adjustments and medical interventions. Please click below to see a report from Medline.

Urinary incontinence common in older men too: MedlinePlus
http://www.nlm.nih.gov/medlineplus/news/

The Framingham Study indicates that physical activity reduces dementia risk

American Senior Fitness Association — Wed, 25 Aug 2010 15:43:10 +0000

Results from the ongoing Framingham Study indicate that moderate to heavy physical activity reduces the risk of dementia. Lead author Zaldy Tan, MD, MPH noted that “A reduced risk of dementia may be one of the additional health benefits that can actually be derived from maintaining at least moderate physical activity.” The study results showed that participants who reported moderate to high levels of physical activity had a 45% lower risk of dementia than those who were less active. Please click below to see a report from Medscape.

Moderate Physical Activity Linked to Lower Dementia Risk
http://www.medscape.com/

A new analysis from the Framingham original cohort shows a 45% reduced risk for dementia associated with moderate to heavy physical activity during 20 years of follow-up.

Here’s more about vitamin D and cognitive health

American Senior Fitness Association — Wed, 25 Aug 2010 14:15:26 +0000

A brief video report from HealthDay TV examines the relationship between vitamin D and cognitive health. Please click below to view the report.

Protecting Your Memory (vitamin D)
http://www.nlm.nih.gov/

Physical activity and certain dietary elements appear to reduce the risk of cognitive decline

American Senior Fitness Association — Wed, 25 Aug 2010 13:53:52 +0000

More studies have shown that physical activity and certain dietary elements appear to reduce the risk of cognitive decline. Reports on the results of several large studies presented at the Alzheimer’s Association International Conference on Alzheimer’s Disease indicated that physical activity, tea, vitamin D and walnuts, which have a high antioxidant content, can all play a positive role in reducing the risk of dementia and cognitive decline. William Thies, PhD, Chief Medical and Scientific Officer at the Alzheimer’s Association noted that “Research has pointed us towards a number of factors that may impact our risk of Alzheimer’s and cognitive decline, the strongest being reducing cardiovascular risk factors,” Click below to see a report from the conference.

Press Release: Alzheimer’s Association 2011 International Conference on Alzheimer’s Disease
http://www.alz.org/index.asp

Good news and bad news for chocolate lovers

American Senior Fitness Association — Fri, 20 Aug 2010 13:28:20 +0000

A Swedish study has good news and bad news for chocolate lovers. The good news: a small amount of high quality dark chocolate can help heart health. The bad news: it’s a very small amount, around 1/2 to 3/4 of a standard chocolate bar per month. According to a HealthDay report on the study, “Women who ate one to three servings of chocolate (20 to 30 grams) a month had a 32 percent reduced risk of heart failure, compared to women who did not eat the sweet regularly. More chocolate than that (one to two servings a week), and the benefit disappeared, while much more than that (three to six servings a week), and the risk actually increased by 23 percent.” Click below to see the HealthDay report.

Small Amounts of Dark Chocolate May Guard Against Heart Failure
http://www.nlm.nih.gov/medlineplus/

How much red meat is too much?

American Senior Fitness Association — Thu, 19 Aug 2010 16:36:06 +0000

How much red meat is too much for heart health? A recent Harvard School of Health study might give us the answer. Their 26 year study of over 80,000 women showed that those who ate two servings of red meat per day had a 30% increased risk of heart disease compared to those who ate 3 to 4 servings per week. The study also showed that certain types of red meat, such as hamburger, bacon and hot dogs further increased the risk. Please click below to see a report from Health.com.

Love Red Meat? Cutting Back Just a Bit Helps Heart
www.health.com

New From SFA

American Senior Fitness Association — Wed, 18 Aug 2010 20:30:40 +0000

The American Senior Fitness Association (SFA) is pleased to present our new
"In the News," feature for those interested in more timely older adult health, fitness, and quality of life information. Our "In the News" articles, which are also available on Facebook, feature older adult fitness and health information for your own use or to share with your fitness clients. These articles will be archived under the "Senior Fitness News" topic.

Congratulations, Grads

American Senior Fitness Association — Wed, 18 Aug 2010 20:29:12 +0000

Get ready, California! Here comes a terrific new group of fitness professionals who are especially trained to serve frail older adults with special needs. The American Senior Fitness Association (SFA) partnered with SFA lead-instructor Betsy Best-Martini to conduct the specialized educational program, which included both extensive classroom and practical instruction. Also consulting was another accomplished and highly experienced SFA professional, Kim Botenhagen Jones. The group of 14 students completed their course work in Fairfax, California on May 27, 2010. The happy graduates are pictured here with Betsy at center front.

Starring YOUR Senior Fitness Clients

American Senior Fitness Association — Wed, 18 Aug 2010 20:28:42 +0000

SFA recently received an exciting message from Alexis Gutter, editorial assistant at AARP The Magazine:

"We have an ongoing section called ‘Imagine If’ that features seniors fulfilling dreams. This could be anything from jumping out of a plane to taking karate classes to white water rafting."

Ms. Gutter asked us to spread the word among our membership to encourage people to tell the magazine what they’re up to. Interested seniors who are fulfilling long-time dreams and would like to be photographed in the magazine while doing so should let the editors know at aarp.org/yourstory.

Overcoming Lack of Sleep

American Senior Fitness Association — Wed, 18 Aug 2010 20:27:35 +0000

SFA author Jim Evans is a 42-year veteran of the health and fitness industry and an internationally recognized senior fitness consultant. Today Jim offers some healthy advice for getting sufficient, good quality sleep.

DEAR JIM: For the past several years I’ve been tossing and turning all night and can’t seem to get a good night’s sleep. Worse, when I look in the mirror I can’t believe how old I look. I realize that at 74 I’m not a "spring chicken" anymore, but my age seems to be accelerating. I eat a well balanced diet and try to stay physically active, but I just can’t sleep as soundly as I used to and I’m tired all the time. Any suggestions? SLEEPY IN SANTA CRUZ

DEAR SLEEPY: For starters I would recommend a complete physical examination to see if there are any underlying medical issues that might be causing your sleeplessness. A lack of sleep can have numerous undesirable side effects.

Research indicates that the consistent lack of a good night’s sleep can negatively impact your ability to handle stress, compromise your health, increase motor and neurological deterioration, hasten the aging process, and ultimately shorten your life. You might have been able to tolerate less sleep when you were younger without any immediately noticeable side effects but not so when you are older.

"We’re beginning to identify some of the underlying mechanisms that may help explain why organisms age," said Natraj Krishnan (krishnan@science.oregonstate.edu), a research associate in the Oregon State University Department of Zoology. He noted that "… young individuals may be able to handle certain stresses, but the same insults at an older age cause genetic damage and appear to lead to health problems and earlier death. And it’s linked to biological clocks."

If your physical doesn’t turn up anything unusual, try some of the traditional methods of improving your sleep such as curtailing physical activity before you go to bed, avoiding caffeine for several hours before bedtime, and not going to bed hungry (but don’t eat too much late at night either). And, no, a warm glass of milk before you go to bed may not help you sleep despite what your grandmother used to tell you, but if you think it does, go for it. Most of us already know that drinking too much fluid before bedtime is usually asking for trouble, so go easy on beverages of any kind.

Your room temperature can make a big difference in how you sleep, too, so turn off the heat at night (or at least turn it down if you live in a colder climate) and snuggle under the covers. You might even try reading in bed to help you wind down from the day’s activities.

There are also other ways to improve your sleep habits, but definitely start with the physical check-up to rule out any medical issues. The important thing is to get to the source of the problem so that you can start looking — and feeling — more refreshed in the morning.

Solutions in the Senior Living Industry

American Senior Fitness Association — Wed, 18 Aug 2010 20:26:44 +0000

SFA National Advisory Board member Jan Montague is doing something constructive about concerns related to the retirement living industry. Regular readers will recall Jan’s high-energy Experience! series on promoting whole-person wellness among older adults. Indeed, she has long been a major voice in shaping the national dialogue on how to improve senior citizens’ quality of life. Below are press release excerpts detailing Jan’s involvement and that of her colleagues in a groundbreaking new initiative:

CINCINNATI — Life Enriching Communities, Inc. (LEC) has announced the launch of a new business venture, Whole Person Wellness Solutions, Inc. (WPWS). WPWS will provide consulting, development, and management services to the senior living and older adult services industries nationwide.

During the past decade, LEC has become a recognized leader of whole-person wellness in the senior living industry. By incorporating both an internal and external approach, LEC has provided the necessary leadership and best practice models to advance a whole-person wellness approach to optimal aging.

"This is a great opportunity to further advance whole-person wellness across the landscape of senior living," says Scott McQuinn, LEC president and CEO. "Older adults, now and in the future, expect a lifestyle with meaning and purpose." In addition to consulting services, WPWS will offer leadership training, professional education programs, product development, and research opportunities for the advancement of whole-person wellness.

Jan Montague, a national expert in the whole-person wellness movement, has joined the LEC team to assist with the design, development, and implementation of Whole Person Wellness Solutions, Inc. In her previous business Jan consulted with hundreds of senior living and senior service organizations, hospitals, health clubs, fitness equipment companies, physical therapy groups, architectural firms, and universities in developing wellness environments, cultures, and programs that truly serve the whole person.

"It seems as if everyone I have met at Life Enriching Communities is interested in the advancement of whole-person wellness for all the right reasons," says Ms. Montague. "Because this openness and desire for optimum health is already in place, I am pleased and excited to join the LEC team. It’s an outstanding opportunity to work closely with a group of people motivated to develop optimum whole-person wellness."

Ms. Montague, who is the president of WPWS, received the Professional Achievement Award from Northern Kentucky University in 1997. She received the Cottrell Distinguished Alumni Award from the Scripps Gerontology Center, Miami University, Oxford, Ohio in 2007. Jan serves on several national and international advisory boards and has authored numerous articles for professional journals focusing on whole-person wellness and optimal aging.

Joining Ms. Montague in the development of WPWS is Monica Smith, the executive director of Twin Lakes. Ms. Smith began her career with LEC as the director of wellness for Twin Towers and Twin Lakes nearly ten years ago. She has enjoyed this role and has played a huge part in creating a culture of whole-person wellness for LEC.

Ms. Smith is very passionate about developing cultures based in whole-person wellness. She has worked with Jan Montague for several years in a variety of capacities. Ms. Smith says, "The philosophy of whole-person wellness touches me personally. I am thrilled to have this opportunity. I am excited and looking forward to working with Jan in the development of Whole Person Wellness Solutions, Inc."

Whole Person Wellness Solutions, Inc. is located at 3051 Arborcreek Lane, Cincinnati, Ohio 45242. For information, email Jan.Montague@wpws.net.

Life Enriching Communities, Inc. includes the senior living communities of Twin Towers and Twin Lakes and the LEC Foundation. The communities offer accommodations and services for independent lifestyles, assisted living, and short/long term nursing services. LEC, affiliated with the West Ohio Conference of the Methodist Church, welcomes people of all faiths.

Parting Thoughts

American Senior Fitness Association — Wed, 18 Aug 2010 20:25:12 +0000

These poignant quotations complement themes addressed above in today’s newsletter:

"Learning is a treasure that will follow its owner everywhere."
– Chinese proverb

"Make your optimism come true!"
– Author unknown

"A good laugh and a long sleep are the best cures in the doctor’s book."
– Irish proverb

"The I in illness is isolation, and the crucial letters in wellness are we."
– Author unknown; quoted in Mimi Guarneri, The Heart Speaks: A Cardiologist Reveals the Secret Language of Healing

"Health is a large word. It embraces not the body only, but the mind and spirit as well … and not today’s pain or pleasure alone, but the whole being and outlook of a man."
– James H. West

"Know, then, whatever cheerful and serene
Supports the mind supports the body too."
– John Armstrong

“Low-load high volume resistance exercise” may be an effective muscle builder

American Senior Fitness Association — Tue, 17 Aug 2010 13:59:59 +0000

The results of a small initial study suggest that “low-load high volume resistance exercise” can equal or exceed the muscle building effect of high-load low volume exercise. This could be good news for older exercisers who may be more confident following this less weight, more repetitions format. The study, conducted at Canada’s McMaster University, utilized “30% maximal voluntary contraction” for low-load exercise and 90% for high-load. The study’s authors recommend additional research to further validate their findings and to help determine if load volumes less than 30% could also be effective. Please click here to view the study or below to see a report from CNN.

What builds more muscles – weight or repetitions?

AARP has tips for older adults re-entering the workforce

American Senior Fitness Association — Mon, 16 Aug 2010 16:11:45 +0000

AARP has some useful suggestions for older adults looking to re-enter the workforce including thoughts on updating a resume that may span many decades. The “Work” section of their web site includes information on a variety of job related topics. Click below to see “Condensing Long-Term Experience on a Resume.”

Condensing Long-Term Experience on a Resume.

Experts recommend global collaboration to prevent aging crisis

American Senior Fitness Association — Mon, 16 Aug 2010 14:38:26 +0000

A panel of experts at the first annual LifeStar Institute Global Aging Science Summit agreed that “the time has come to launch an ambitious global effort to keep aging generations youthful, productive, and engaged to unprecedented ages.” The experts noted that, as the population ages, social contributions from the elderly will decease due to age-related physical restrictions and could cause a “global economic catastrophe.” Although the panel focused on medical improvements, we in the fitness and wellness field just might have some helpful ideas. Please click below for a report from LifeStar.

Scientists Urge: Formation of Global Collaboration to Avert Global Aging Crisis
www.lifestarinstitute.org/

Even a small amount of belly fat can be harmful

American Senior Fitness Association — Thu, 12 Aug 2010 14:42:35 +0000

Even a small amount of belly fat can be harmful. During a study at the Mayo Clinic, participants who were asked to gain just nine pounds showed a greater tendency of reduced endothelial function, most notably when the weight gain appeared around their middle. Researcher Dr. Virend K. Somers noted that “There is something about fat deposited in the belly that makes it potentially hazardous to health, because impaired endothelial function has been linked to increased risk of high blood pressure and blood vessel disease.” Please click below for a report from HealthDay.

Just a Little Belly Fat Can Damage Blood Vessels: MedlinePlus
www.nlm.nih.gov