Healthy Lifestyle: Exercising without the Gym is not Difficult

Healthy Lifestyle: Exercising without the Gym is not Difficult

This good advice is constantly thrown at you: make sure you exercise. At least half an hour a day. Tom and I say it regularly on this website as well. Exercising is good for your health, for your brain and for your overall well-being.

If you only link exercising to ‘the gym’, this message can overwhelm you. Because do you want to be at the gym every day? Or do you even have a gym in your surroundings?

But it’s not that hard. Exercising without the gym is a piece of cake. Really. Even if you are housebound, like during a lockdown because of the virus.

You don’t have to exhaust yourself to the point of collapse. Just make sure to make a move that you are already doing with a little more force or effort. Until the moment when talking becomes difficult because of the panting.

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Live Longer, Get your Body on the Move

Live Longer, Get your Body on the Move

Get your body on the move. It’s as if the older we get, the more we sit on the couch. Reading, watching TV, falling asleep. This attitude is addictive. More and more the body likes to sit on the couch

As with most addictions, it’s very hard to get rid of it. Prevention is actually the best way to try to avoid this risk. And yes, this means you have to change. And your body will disagree. 

When you start simple with one move or exercise and always reward yourself with some relaxation afterwards, you will notice that it will get easier in due time. This article gives a variety of suggestions that will support your efforts to get on the move. 

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Healthy Lifestyle: What are the Dangers of Sitting too Long and too Much?

Healthy Lifestyle: What are the Dangers of Sitting too Long and too Much?

We don’t have to make an effort for 2 of the – probably most – deadly factors for an aging person: sitting too long and loneliness. I wrote about turning loneliness actively around in How to make friends when you are older? And this article is about the dangers of sitting too long and how to prevent it.

Ever since I have my Oura ring I am aware of how much I spend my time sitting. Even though I consider myself an active person. Originally I bought the ring to give me insights in my sleep, but the ring collects a lot more data. Not just my active time, but also the inactive time.

Before wearing my ring I would have guessed my sitting time is about 8 hours a day. All the statistics say that is a healthy maximum. It turned out my average was an awful between 12 to 13 hours!

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26 Ways to Spend your Time before Breakfast

The way you spend your time before breakfast sets the tone for the rest of the day. It even influences the way you will sleep at night. 

Especially in these challenging times of the Coronavirus it’s tempting to get sloppy. But I can assure you from my own experience that when you give in to feeling down it is the start of a slippery slope downwards. You will not care about your plans anymore, about how you look or about what you eat and drink.

What works in your favor? What will work against it?

Spend your time before breakfast doing some exercises

One of every three mobile owners looks at their phone during the night. Almost 50% of people look at their mobile first thing in the morning. In reality this means that other people – the journalists of the news or the ones sending you whatsapps or emails – decide what your mood will be.

For instance, you get frustrated because the news isn’t good (as it never is, because otherwise it wouldn’t have made it to the news). 

Or someone asks for your help. And now you’re distracted to think of ways to comply. Mind you, it’s great that someone cares enough about you to ask for help. And you should help. But most of the time it’s not good to be informed in the middle of the night or in the early morning. You’d better start the day right and help yourself first.

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How fall-proof are you?

How fall-proof are you?

To stay fall-proof is a major challenge. The older we get, the more we’re at risk. Yet, falls are something where prevention pays off the most. Falls prevention also agrees with many of the suggestions we do at AGEwithCARE.

If you take care of your overall health, your chances to fall will decrease. Moreover, prevention of falls makes a lot of sense for everybody.

Invest in yourself

The best news is that you can actually prevent most falls yourself. If there is any profitable investment in your overall physical self, it’s fall prevention. In this blog you’ll find many recommendations.

You can use this blog as a list to check how fall proof you already are. If you think it’s wise to make some changes, or it’s all new for you, try to take small steps at a time.

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A great way to beat depression

Walking even when it's difficult

Depression is a huge problem in nowadays society. Both young and old can suffer an overwhelming sense of helplessness and anxiety. 

If you are a cynic you could say people just have too much time to worry. A remark that doesn’t help anybody, nor is it true in my opinion.

This article explains why exercise is a great way to beat depression. Other articles like Why you have to allow yourself to experience your emotions and Being grateful everyday pays off approach the subject from a different angle.

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Strength training to prevent falls in 60-plussers

Unfortunately, aging people believe they are going to hurt themselves if they start lifting weights. That’s not true! According to WebMD experts, one of the best decisions anybody can make is to start building lean muscle, even at age 60 or 70!

Strength training does not only helps you to increase your metabolism and burn fat. It also decreases the risk of serious injury because it strengthens your bones, your body, and your muscles, it helps to deter disease, to increase bone mass, and to make you feel confident and happy in your body and life.

If you are immobile, like in a wheelchair or bed, you can still increase your muscle strength with a modified exercise routine. Even if you use cans of soup for strengthening your biceps it’s better than nothing! 

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A day in the life of a healthy 60-plusser

A healthy 60-plusser

When we were children, rarely we thought about health and fitness. Unless we got seriously ill, we lived without a care in the world. We ate junk food, played games for hours on end, and drank soda pops at midnight. And the best thing? We never had to pay for it. Our bodies were in superb condition no matter what we put them through!

As we get older, our thoughts invariably switch to our health. We realize that we simply cannot sustain a life of indulgence. We want to extend our life expectancy and be free of debilitating conditions, such as diabetes and osteoporosis.

So we have to get active and we have to keep fit.

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Age related health conditions that may be prevented with exercise

Arthritis - age related health conditions

Moving to a warmer climate did a great deal of good for my arthritis. And so did my exercises. Not just the specific exercises for my hands, but also the stretching, weight training, swimming and walking.

There are 4 age related health conditions that figure in my exercise zone: arthritis, cancer, heart disease, and mental health conditions.
My diverse routine exercise program contains cardiovascular exercise, strength training, and stretching. It is aimed at preventing these conditions to materialize or worsen.

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