Food & Fitness After 50: Tai Chi for Your Knees

Last year I interviewed Chris Cinnamon, owner and head instructor of Chicago Tai Chi™ and an American College of Sports Medicine (ACSM) certified exercise physiologist about the benefits of Tai Chi for older adults.  In the post, Chris answered your questions about Tai Chi for overall health, and we explored his path from Navy flyer to lawyer to Tai Chi expert and healthy aging advocate. To read the post, click here.

Tai Chi book coverToday I want to talk about his new book, Tai Chi for Knee Health, available at Amazon as a softback or E-book by clicking here.

The book is a comprehensive, step-by-step guide to performing this low impact exercise for preventing knee problems, treating knee issues, or recovering after a knee injury or surgery. Since knee osteoarthritis affects about 14 million adults it is likely that you, a family member, or friend have some issues with knee pain. Let’s start with a few observations about the book and then ask the author to elaborate.

The book is divided into 4 parts and 18 chapters, loaded with illustrations to make the content relatable.

The first part is devoted to getting to know your knees and establishing the reasons why Tai Chi is beneficial for knee health. This part is replete with illustrations of the knee and the many structures that support your knee…. bones, ligaments, tendons, cartilage, muscles, and the inner working of the knee itself. I’m sure you’ve all heard of people (or perhaps yourself) who have meniscus tears or ACL repairs. Chris’s clear explanations and accompanying illustrations will help you understand what these structures are, where they are located, and the functions they serve.

The second part focuses on the first three movements of the seven movement Tai Chi for Knee Health exercise system. The basic elements of the movements are discussed, and each step is illustrated, along with practice exercises to make sure you are doing the exercises in a manner that promotes knee health.

Part three presents the next two movements, reinforcing and building upon the lessons in Parts one and two. Part four guides you through the final two movements, then a complete set of movements 1 through 7.

Each chapter ends with a bulleted list of the content wrap up; I found it helpful to read this first and then read the chapter and ending with a review of the wrap up. (I like the bottom-line up-front approach to learning!)

The book includes links to online practice videos where Chris leads you through the exercises, providing helpful cues.  In addition, the book provides a wealth of references for further reading.

What I like most about the book is that is great for beginners, but also a useful tool for seasoned pros to take their practice to the next level.

Question: Can you explain your 3 objectives for writing this book?

I wrote the book for 3 main reasons:

  1. To help more people discover how Tai Chi-based exercises, when properly taught and practiced, can restore knee health, and improve, even eliminate, knee pain.
  2. To guide readers through a gentle exercise program, anchored in solid science, that gives people an alternative, or compliment, to more invasive, and risky, interventions for knee osteoarthritis and other conditions.
  3. To provide a clear, practical, no nonsense guide for knee pain sufferers so they can accomplish the 3 main objectives of the Tai Chi for Knee Health System because until now, these skills have rarely been taught in the west. The skills are to:
    • develop the sensitivity to feel inside your knees
    • develop the skill to precisely align your knees during dynamic movement, so you stop hurting them
    • learn to move in ways that stimulate physiological mechanisms that can restore knee health.

Question: You make a pretty bold claim that Tai Chi can eliminate knee pain. How do you support this claim?

I appreciate your question. That may seem like a bold claim, but when you dig into the science, it’s entirely supportable.

Let me start with my own experience. In my late 40s, after a lifetime of high impact athletics, multiple knee injuries, and surgery, I endured chronic knee pain. It hurt to climb or descend stairs. It hurt to kneel. It hurt to sit at a desk. I took lots of ibuprofen and worried about my ability to stay active.

Then I received a diagnosis of osteoarthritis (OA) in both knees. Knee OA is typically degenerative, meaning it keeps getting worse. I didn’t like that. About that time, I discovered Tai Chi. I was soon hooked by its graceful, powerful, yet low-impact movements. Soon my knees began to feel better. As I continued to practice Tai Chi, my knees continued to improve. Today, my knees are virtually pain-free. And as the Head Instructor of the leading Tai Chi school in Chicago, I lead an active life.

I’ve guided hundreds of students and clients through my Tai Chi for Knee Health system. They learn the material, practice it, and consistently report a reduction in knee pain. All that is anecdotal, I recognize. But there is solid science to back it up.

Multiple research studies have tested Tai Chi as an intervention for knee OA. All of the studies show significant improvements in pain. Most of the studies show significant improvements in function. All without drugs or surgery. In short, Tai Chi for Knee Health works. (Note, there is a comprehensive list of references in the book.)

Question: How long and how many times a week should Tai Chi be practiced for knee health?

I recommend people practice my Tai Chi for Knee Health exercises 15 – 20 minutes per day for 4-6 days per week. A small investment of time for a big payoff in healthier knees and a more active life.

With one important qualification, however. If that amount of exercise causes discomfort, then the person needs to back off and do a lower volume and duration of exercise. Say 3 days per week for 10 minutes per day. Then gradually build from there.

As I explain in the book, you can’t reduce knee pain by moving in a way that hurts your knees. Especially when dealing with knee OA.

Question: You talk about the 70% rule…please explain that because everyone thinks you must give 100% to anything to make it successful.

The 70% Rule holds that we perform no movement or practice greater than 70% of our maximum.

For people like me, raised in a “No Pain, No Gain” society, that may initially seem bizarre.

But when it comes to healing your knees, the 70% Rule makes total sense. By moving within your 70% range, you reduce tension, allowing chronically tense tissue to relax. Relaxation of tissue improves circulation of fluids, which promotes healing. So, when healing is the goal, the 70% rules applies.

In the same vein, by moving within your 70% range (or less depending on your circumstances), you avoid a range of motion that irritates arthritic tissue and triggers pain. Viewed in this way, the 70% Rule helps you avoid hurting your knees while the gentle movements of Tai Chi for Knee Health promote healing.

Question: If you could explain the book in a tweet of 240 characters, what would you say?

My book Tai Chi for Knee Health will guide you, step-by-step, through a low-impact Tai Chi-based exercise system that will:

  • Transform your knee health
  • Eliminate pain
  • Get you moving again

Beyond the limit of 240 characters, The Tai Chi for Knee Health System provides an ideal exercise program for adults experiencing chronic knee pain from knee osteoarthritis, tendonitis, bursitis, patellofemoral syndrome, and other causes. It can be incorporated into prehab and rehab for knee surgery and knee replacement.

The Tai Chi for Knee Health System combines time-tested Tai Chi principles with cutting edge scientific research to deliver a step-by-step program that anyone can do. Richly illustrated, with access to online videos, Tai Chi for Knee Health delivers an ideal resource to help you take charge of your knee health, eliminate pain, and enjoy moving again.

Question: Would you like to add anything else?

I developed the Tai Chi for Knee Health System to help millions of knee pain sufferers experience the transformation I and hundreds of my students have experienced—from chronic knee pain to virtually pain free knees.

The response to the book has been outstanding. Readers across the US and 8 other countries are enjoying the program, checking in with questions, and reporting their progress.

There are lots of sore knees out there. Tai Chi for Knee Health can help many of them.

Chris Rosenbloom is a registered dietitian nutritionist and a nutrition professor emerita at Georgia State University in Atlanta. Along with Dr. Bob Murray, she is the author of Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

Food & Fitness After 50: Good Bones

A recent article in the Washington Post caught my attention because it related to an issue that older adults frequently ask about….how to protect their bones as they age.

Hip-Fracture-Surgery-Infection-640x444According to the study published in JAMA vitamin D supplements showed no effect on reducing hip fractures where as vitamin D plus calcium had about a 16% reduction in the risk of breaking a hip. Hip fracture is one of the most serious threats to health as we age. Here’s a few facts from the Centers for Disease Control and Prevention.

  • Each year over 300,000 older people—those 65 and older—are hospitalized for hip fractures.
  • More than 95% of hip fractures are caused by falling, usually by falling sideways.
  • Women experience three-quarters of all hip fractures.
    • Women fall more often than men.
    • Women more often have osteoporosis, a disease that weakens bones and makes them more likely to break.

Dietary Supplement Use for Bone Health

A recent survey from the Council on Responsible Medicine, a leading trade association for dietary supplements, shows that among consumers over 55 years of age who take dietary supplements, 31% cite bone health as a reason for supplementation. For younger age groups, bone health is not mentioned as a reason for supplementation. That is too bad because the time to build bone is when we are young! Peak bone mass is achieved somewhere around the age of 30 or 35 so waiting until you are 60 to start worrying about bone health is a bit too late. It’s like getting concerned about your cholesterol level after you’ve had a heart attack. (Side note to my older readers…encourage your grandchildren and great grandchildren to get plenty of bone building nutrients now!)

boneMass35Anthony Thomas, Director of Scientific Affairs for Jarrow Formulas puts it this way, “Maximizing peak bone mass is important when we are young to protect against age-related bone loss.  A 10% increase in peak bone mass is estimated to reduce the risk of osteoporotic fracture later in life by 50%, so early life deserves more attention to ensure sufficient nutrient intake and status to support bone health across the lifespan.”

It Takes More Than Calcium and Vitamin D to Make a Healthy Bone

natto
Natto

While the media focuses on calcium and vitamin D, Dr. Thomas reminds us that bone is more than those two nutrients. Healthy bones need the minerals magnesium, potassium, copper, manganese, silicon, boron, and zinc. Two underappreciated vitamins are also key, vitamins C and K. Vitamin C is needed to produce collagen, the most abundant protein in the body and building block of bone. Vitamin K helps calcium get deposited into bones. There are two forms of vitamin K, referred to as K1 and K2. K1 is most well-known for its role in blood clotting. But the K2 form promotes bone building. It is hard to get sufficient K2 from foods. Dr. Thomas points out that “vitamin K2 is from bacterial origin, so it is found in fermented foods in which bacteria are used as starter cultures in cheeses and sauerkraut.  The best dietary source of vitamin K2 in the form of MK-7 is the traditional Japanese dish natto, cooked soybeans fermented by the bacteria Bacillus subtilis subspecies natto, that while popular in Japan, is not much appreciated in the U.S.“ The best way to get this form of the vitamin is with supplements sold as MK-7.

“Based on emerging research, the supplemental doses used in research is a daily dose of vitamin K2 as MK-7 is 45 micrograms upwards of 360 micrograms is recommended,” adds Dr. Thomas.

Fall Protection

While foods and supplementation can help provide nutrients for healthy bones, don’t forget the ABCs (agility, balance, and coordination) as keys to help preventing falls. We’ve written about this before (click here for the post), but it pays to work on your balance with activities like yoga, Tai Chi, or simple exercises such as balancing on one foot when you brush your teeth. When it comes to balance, we can use it….or, we can lose it!

Check out this video from Silver Sneakers for easy exercises to improve your balance

For more information on foods and supplements for bone health and tips to improve your agility, balance, and coordination, see Food & Fitness After 50, available at Amazon and other booksellers.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

Food & Fitness After 50: Keep Active Every Day

Cibola Nat'l Forest
Barbara at Cibola National Forest

I met Barbara through exercise classes at the YMCA and volunteering at our local county library, but I didn’t really know her, and my hunch was that this 65-year old energetic, vibrant, kind woman would have lots to offer on eating well, moving well, and being well. So, I invited her to lunch and my intuition was correct. She was joining me after a visit to the assisted living facility where her father lived until his death about a year ago. She was dropping off home-made banana muffins to the staff and residents because she gained an affection for them for treating her father so well. That is a definition of a kind person!

Barbara spent her working life in administration and moved into sales for a financial product. Like many who live in this small town, she and her husband were weekenders to the lake and when they retired about 5 years ago, they moved into their lake house for full time residence. She says she is busier than ever, a refrain that is frequently heard from retirees. With five children and four grandchildren she still finds time to do the things she enjoys, mainly keeping active every day.

Move Well

shinrinyoku“I’ve always been an outdoor person,” says Barbara. ”I love being in nature and I embrace the Japanese concept of forest bathing (not bathing in the sense that we think of it), but the idea that being surrounded by trees in nature brings peace and rejuvenation.” She is right; being in the presence of trees is part of a public health program in Japan, stated in the 1980s called “shinrin-yoku” or an appreciation of nature. A walker for most of her life she enjoys hiking, pickleball, and rollerblading. “There was an office park near by my office and every day after work I would roller blade 10 miles. It was my absolute most favorite exercise! If I could find a suitable place to roller blade, I would still be doing it.”

gardening-www5At the YMCA, she can be found in 2 classes most days as well as playing pickleball on some days. “Dance aerobics, yoga, and boot camp are my go-to classes…I do one for fun and one for a tough workout.”  As member of the local botanical garden, she has learned enough to care for her garden which she calls “organized chaos,” but it keeps her outdoors, her happy place.

She has also paid more attention to her balance, something we all took for granted when we were younger. “Besides yoga, I try to work on my balance every day. I stand on one foot when brushing my teeth and practice getting up from a seated position on the floor without using my hands. I haven’t mastered that yet, but I’m trying!”

Eat Well

Family Beach 2018About 11 years ago, Barbara became a pescatarian, eating fish and seafood, and avoiding meat. “I didn’t do it for health reasons, but for environmental and ethical reasons.” She enjoys a mostly plant-based diet with lots of veggies. “I love the hydroponic lettuce that is grown here in town and I buy it by the case as a base for my daily salads.” I love to eat, but I try to control my portions and fill up on the good stuff.” She does treat herself every night to something sweet, usually dark chocolate, but is mindful of the portions.

Be Well

I used to tell my sons, “every day when you get up you can choose to have a positive attitude or choose to be a grump. I try to keep a positive attitude and always look for the good in a situation; I surround myself with positive people and have no time for negativity and complaining. That keeps me well.”

pexels-photo-319834She is an active volunteer keeping her connected to her community and provides the social aspect of being well. When we met, I encouraged her to join me in the Friends of the Library and she is now the president of our little group. She also belongs to a neighborhood dinner club and the previously mentioned botanical gardens.

Challenges

When I asked Barbara what challenges she faces, she laughed and said that number 1 was she loves food! Doesn’t seem like a challenge to me, but she explains that she when dining out or going to parties she wants to eat everything, so she practices restraint, but still enjoys all the foods.

And, despite her love of nature and being active, she says there are some days when she doesn’t want to go to an early morning exercise class. “I have a hard time giving myself permission to listen to my body and take a morning off. But my friends remind me it’s OK and I’m trying to heed their advice.”

Tips for healthy aging

Barbara offers these succinct tips to eat well, move well, and be well.

  1. Say no to diets and enjoy any food you like in moderation.
  2. Do stuff that makes you happy.
  3. Do things with people that you enjoy. The social connection is critical as we age.
  4. Aim for financial freedom; stay within your budget and don’t put yourself needlessly into debt by buying a bigger house or newer car.

I think we can all get on board with those tips!

For more tips on eating well, moving well, and being well, check out Food & Fitness After 50 available at Amazon and other booksellers.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

 

Food & Fitness After 50: The Benefits of Tai Chi

My friend Bonne asked about the health benefits of Tai Chi for older adults, so I was thrilled to meet Chris Cinnamon, owner and head instructor of Chicago Tai Chi.™ I met Chris, an American College of Sports Medicine (ACSM) certified exercise physiologist, at the ACSM Health & Fitness Summit and we struck up a conversation about Tai Chi. I knew I had met the perfect person to help me understand and explain the benefits of this ancient martial art to my Food and Fitness After 50 friends.

From Navy Flier to Lawyer to Tai Chi Practitioner

Capitol reef single whip 3 (1)
Chris practicing Tai Chi in Utah

Chris, age 59, is also an example of someone who eats well, moves well, and practices what it takes to be well, but his journey was a winding road that led him to his current path. After college, Chris joined the Navy where he flew carrier-based fighter jets. After his stint in the military he attended the University of Michigan Law School and had a successful law practice for over 20 years. As managing partner of a busy firm, it dawned on him that the “intensity and volume of work endemic to the law profession was shortening my life,” said Chris. That examination of his life while in his mid-40s made him map out a new plan. Athletic and a competitive martial artist, he discovered Tai Chi as “softer martial art.” So, he began training with a high-level Tai Chi Master. After the first week he knew that this was the right direction for his life.

As he transitioned out of law and into his new life, he decided to go back to school to get a graduate degree in exercise physiology to better understand the science behind movement and exercise. It was also a way to bridge the difference between Western and Eastern perspectives in promoting health and wellness.

Chicago Tai Chi

Founding Chicago Tai Chi was certainly “an unconventional step for a lawyer but it felt deeply right for me,” says Chris. He started his school as an experiment with just a few classes but in 8 years has grown it into the leading Tai Chi school in Chicago. “I teach 12 to 14 classes a week, see private clients for individual sessions, lead workshops, and manage a growing business. It’s hard work at times, but very meaningful and exciting.” With a total of three instructors, they have over 150 students attending classes, online trainings, and workshops.

Understanding Tai Chi

Tai chiWhen asked to explain Tai Chi to the uninitiated, Chris puts it this way. “I describe Tai Chi as a sophisticated exercise system.  Tai Chi originated as a martial art in China over 600 years ago. Introduced in the U.S. about 60 years ago, Tai Chi is mainly performed today as a health practice. It is a low impact, yet powerful whole-body exercise.” The benefits are many, “Tai Chi works the muscles, all connective tissues including fascia, the joints, the spine, and the nervous system.” Chris describes how, unlike many forms of exercise, Tai Chi works the entire body, even internal organs. “By performing smooth, fluid Tai Chi movements in increasingly connected ways, you work more than just muscles and the cardiovascular system, you intentionally work internal organs, like the kidney, liver, spleen, and digestive tract with gentle compressing and releasing motions. This promotes circulation of fluids, motility of tissue, and healthy functioning of organs. Healthy organs support healthy aging.”

When I asked Chris the difference between yoga and Tai Chi he described “yoga is a practice that assumes positions and holds them to stretch muscles and other tissues. Tai Chi is almost the opposite, you relax to stretch. The more you release tension, the more the tissues relax and elongate.”

“I have had extensive training in Tai Chi, Qigong, Meditation and related practices, some of which may seem esoteric.  My background helps me explain the health benefits of Tai Chi from a Western exercise science perspective. My clients and students find that really helpful,” says Chris.

The Health Benefits of Tai Chi

benefits-of-tai-chi-exercisesA recent review of research of the health benefits of Tai Chi reveals that the strongest evidence is for reducing fall risk and reducing pain from knee osteoarthritis. Evidence is also growing, but not conclusive for enhancing cognitive function, as well as many other health conditions.

Reducing fall risk is a critical for an aging population. A recent report in JAMA (Journal of the American Medical Association) cites falls as “major epidemic” for older Americans. One in three persons over the age of 65 falls every year and falls can be life threatening. Broken hips, knees or ankles can mark the start of downward cycle of hospitalization, loss of independence, and lasting effects on both physical and mental health.

Several studies have shown that practicing tai chi helps reduce fall risk. Chris describes Tai Chi as a great exercise to combat all the things that contribute to falling. “Tai Chi can make you more stable and secure in your gait by strengthening leg muscles, which in turn makes you more confident in your abilities to move through space. I’ve seen clients get stronger after about 6 to 8 weeks of Tai Chi practice.”

Tai Chi is also a great exercise for those with knee osteoarthritis. Many people with knee pain stop exercising and Tai Chi can be great way for someone who has been sedentary, deconditioned, or overweight to begin exercising. “Tai Chi works the weight bearing joints and the gentle movement can help alleviate pain,” reports Chris.

From personal observation based on his 8 years of watching clients transform, Chris says “the emphasis on relaxing in Tai Chi has mental and emotional benefits. It calms the mind and helps people learn to cope with stress. My students and clients frequently report being less upset and reactive to stressful situations.”

Chris also shared a story of a long-time student who was practicing Tai Chi at home. Her husband observed her and remarked how graceful she looked. The woman was thrilled, no one had ever called her graceful before. That didn’t surprise Chris, “the neurological connections made in practicing Tai Chi lead to fluid, graceful movement.”

Getting started

older-adults-tai-chi-outside-e1505160556655I asked Chris how someone could get started in Tai Chi and what to look for in an instructor or class. “I suggest monitoring a class to learn about the instructor and students. Ask the instructor about his or her training and experience. And, the bottom line of any class, it should be convenient and enjoyable.” Chris offers a series of online courses and that is a good place to start if Tai Chi instruction is not available where you live. (Click here to learn more about the online courses.)

Advice for aging well

We closed our conversation by reviewing the three pieces of advice that Chris gives for optimal aging.

#1. Move more. “The research is overwhelming that activity reduces the risk of chronic disease. It doesn’t matter what you do, just move and get strong.”

#2. Pursue a practice that calms emotions and settles the mind. “High stress adversely affects health, and exercises like Tai Chi that emphasize relaxing and calming the mind can help with the mental side of life.”

#3. Eat well. “Get the advice of a qualified nutritionist.” Or in other words, don’t fall for the fads or diet du jour and learn to eat healthfully and with enjoyment.

I encourage you to visit Chicago Tai Chi™ website and follow Chris’ blog at this link.

For more information on eating well, moving well, and being well, check out Food & Fitness After 50.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

Food & Fitness After 50: Applying Lessons as a Diabetes Educator to Healthy Aging

Recently retired, Idie, age 65, spent 25 years as a Certified Diabetes Educator (CDE). She became a Registered Nurse in 1986. While working at an Atlanta area hospital a newly opened diabetes program was interviewing for a nurse-educator. “At the time I was working what is called a “Baylor Plan,” working 12-hour shifts on the weekends so I could be at home with my 8-month old son during the week. I never thought I would get the position, but I did and quickly learned all I could about diabetes. I took a national examination to become a CDE in just the second year the certification was offered, and I guess the rest is history.” After nine years in that position, she transferred to the Piedmont Atlanta Diabetes Resource Center where she worked for 15 years.

I asked Idie some questions about her career and how she applied what she learned to her own life.

What did you like most about being a diabetes educator?

“While I enjoyed clinical nursing, the opportunity to teach patients about the prevention

idie and twins
With son and daughter-in-law twin granddaughers

and management of diabetes was rewarding. When it comes to diabetes management, the patient is solely responsible for his or her health outcome and helping coach patients to better management is something I enjoyed.”

Lessons Learned

Many heath educators learn lessons for their own lives along the way, and Idie is no exception. “I don’t think I ever appreciated the impact of what you eat on diabetes management as well as overall health in general. When I became a nurse, food wasn’t much talked about as a management tool. But, as our understanding of diabetes has increased we’ve learned that diet and exercise are cornerstones of treatment.”  Today there is more information than ever about nutrition and exercise, but as we’ve written about before, some of it is good information and some is not so good. “Many people want to live at the extremes when it comes to diet….no fat, high fat, no carb, low carb. Not only are patients confused, but many health care workers are too!” We’ve included some reliable resources on diabetes at the end of the post to cut through the confusion.

Path to Healthy Aging

We often talk about 3 components to healthy aging…eat well, move well, and be well, and Idie echoes those notions. “I think nutrition and food is critical to feeling good and as we age, we figure out what works for us. Everyone is different so what works for me might not work for you. But, for me, I don’t feel well when I eat a very high carbohydrate diet. So, I try to reduce carbs, but I don’t eliminate them. I eat a lot of vegetables, snack on fruit, and aim for balance in what I eat and feed my family.” She also enjoys cooking and trying new recipes and is a big fan of Ina Garten, better known as the Barefoot Contessa; I’ve been the beneficiary of many of those delicious meals, so I speak from experience!

As for activity, Idie used to be runner, but running and mild dehydration triggered migraines, something she’s suffered with her entire life. Add aging and knee pain, and running is in the past. But, she walks every day, enjoys cycling with her husband and friends, and has been a lifelong devotee of callanetics. And now that she is retired, she is taking a yoga and body sculpting classes.

idie and lila
Idie with 87-year old mom

Being well is a special challenge for those who are caretakers. Idie has six granddaughters and enjoys spending time with them and helping when duty calls. She also cares for her 87-year old mother, putting her in the sandwich generation for sure. “Being newly retired is allowing me time for me, managing my time and prioritizing what is important is my goal for 2019.” She also enjoys knitting as an activity that “is relaxing and occupies by brain!”

Facing Challenges

idie with grandkids
Idie with 3 of her 6 granddaughters

“Acceptance” is the word that first came to mind when asked about challenges to healthy aging. “It is helpful to tone down your expectations and accept aging, but it is equally important to not fall into the trap of thinking, ‘well, I’m 65 so I deserve to let myself go.’ That is exactly the opposite of what we should do to achieve optimal aging!” So, despite the challenges, eating well and moving well is good advice at any age.

Resources

For more information on diabetes, check out the American Diabetes Association and the National Institute of Diabetes and Digestive and Kidney Diseases.

For a good resource on prediabetes, see this post on what to do if told you have pre-diabetes at this link.

Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.

 

Food & Fitness After 50: A, B, Cs of Aging (Agility, Balance, and Coordination)

After hip replacement surgery I was looking for a class that would continue my rehabilitation and help me be more flexible, agile, and coordinated as I approached my mid-60s. I found it, and so much more, at a twice weekly 60-minute “yo-flex” class at my local YMCA. The class combines classical yoga poses, with Pilates moves, and balance exercises; it’s been 5 years since my first class and I’m hooked!

Exercise physiologist, Dr. Bob Murray, co-author of Food & Fitness After 50, reminds us that balance, flexibility, and agility can all be improved with regular practice and should be part of a well-designed exercise program for older adults. “Balance, flexibility, and agility wane with age mostly because we neglect them. One of the many negatives associated with a sedentary lifestyle is that overall motor function—our ability to move in unrestricted ways—atrophies along with muscle mass. It’s true that if we don’t use it, we lose it, and that applies to balance, flexibility, and agility. All too often, balance, flexibility, and agility training are neglected in favor of cardiovascular and strength training.”

When I said I found so much more than an exercise class, I meant that I also found a friend in instructor, Tina. I asked Tina about her journey to healthy aging and I think her story will resonate with many of you and inspire everyone.

What do you do to stay active and has it changed as you’ve reached your fifties?

Tina HowardWell, as you know I love yoga!  I practice twice a week at the YMCA and sometimes at home with videos on Yoga with Adriene.  I also enjoy taking yoga classes when I travel to learn from other instructors. I started playing pickleball last year and really enjoyed that until I had knee surgery.  For now, I am limited to light weight training and yoga until my knee integrates fully.  It’s funny how you can be lazy and just think, “I will work out tomorrow,” but when you are injured and can’t exercise, it is all you want to do!

My activity level has been up and down over time.  When I was young, we lived in a city where just going outside was dangerous, and so I was a chubby kid – short for my age, and very round.  I watched a lot of TV.  Then we moved to a suburb with broad streets and little traffic.  Like a lot of 1970s kids, we were on bikes all day…flying around the neighborhood, playing kickball and touch football, only coming inside when it was too dark to see.  I stayed active throughout my twenties and thirties by running and cycling.  My husband is an ex-athlete, so we enjoyed an active lifestyle until kids came along.  As a working parent with three children, my spare time was spent watching my kids play sports.  I began to feel bad and started having aching joints and muscle spasms.  And, then I discovered yoga. Research supports the benefits of yoga for balance and flexibility, and more recently it has been shown to help ease pain of knee osteoarthritis in older women.

What motivates you to stay active? 

When I was younger, I would sign up for competitive road races.  I am a goal-oriented person, so having entered a race made me stick to a training schedule.  As I entered middle age, it came down to something much simpler: I feel really bad when I don’t move. I feel much better when I do.

I know you are a vegetarian; what led you to adopt that dietary pattern?

I don’t eat meat and haven’t since I was a kid.  I’ve always loved animals and my dad took me on farm tours when I was young. Seeing poultry and cattle production and realizing they were being raised for food just bothered me, so I decided to be a vegetarian. And, besides the ethical issues for me, vegetarian diets provide health benefits for the prevention and treatment of heart disease, type 2 diabetes, high blood pressure, obesity, and some cancers.

I have a healthy appetite and could eat all day long, but I’ve found a way to keep hunger in check. I keep a stash of raw almonds everywhere – my car and my briefcase.  They’re a little sweet, so they satisfy my sweet tooth while providing protein, healthy fats, and fiber, so I feel satiated.  Almonds pair well with bananas and apples for a quick breakfast or snack, and they also pair with dark chocolate for a sweet treat.

If you had to name 3 things you do to age well, what would they be?

  1. Learn to read your body’s cues. Try to understand why you feel bad, why you are grouchy, sore, irritated, or sick.  Then, be prepared to try to do some self-care to remedy it.  Many of our health issues are self-inflicted by poor diet and lack of exercise. So, instead of reaching for a pill, first try a lifestyle change.
  2. Hormonal changes, especially at menopause, can lead to insomnia, fatigue, bone and muscle loss, and an increase in belly fat. Find a doctor that understands the hormonal changes of aging and work together to find a solution that is best for you. And, ask your doctor to check other hormone levels, like thyroid and Vitamin D, and if the levels are out of the normal range, remedy it before it leads to major health problems.
  3. Socialize often. With age often comes isolation from kids leaving home, retirement, or the loss of parents or friends. Social interaction takes more planning and effort as we age – if we don’t have to be somewhere, it is easy to stay in our comfort zone at home. Social activities and social connections are important to our mental health.  And, by social interactions, I don’t mean Facebook or Instagram!

Do you have any words of wisdom for others?

Find a healthy activity you like and go do it, no matter what.  Don’t wait for your spouse to join you or your friends to sign up with you.  Be prepared to go it alone, be prepared to try a million different things, and be prepared to feel awkward.

When I started practicing yoga, it felt foreign and silly.  Here were these hippy-dippie instructors with belly button rings that could bend themselves into shapes I could only imagine! I’d be in sweatpants, trying to fold myself over after a day at the desk, and I’d think, “this is so not me!” But, I kept going anyway ,and although I didn’t become like the other people, I eventually got comfortable in my own skin and accepted what I could do. Fitting in was more about me accepting myself than being like the others.  So, find your joy – live in it every day.