May 7, 2023May 7, 2023

Mobility: The Key to Healthy Aging and Independence

Aging is an inevitable part of life, but with the right strategies and support, it is possible to maintain a high quality of life well into our golden years. One critical aspect of healthy aging is maintaining mobility, which can significantly impact social and economic independence, as well as physical and mental health. In this post, we will explore the importance of mobility for older adults and discuss how to promote it for a more fulfilling and healthy life. We will draw on research from McMaster University’s Institute for Research on Aging, a leading centre for aging research, to provide insights and recommendations.

The Importance of Mobility in Healthy Aging

Physical Health

Maintaining mobility helps older adults stay physically active, which is vital for overall health. Regular physical activity can prevent or delay chronic conditions, such as cardiovascular disease, diabetes, and certain cancers. It also strengthens muscles and bones, reducing the risk of falls and fractures (McMaster University, Institute for Research on Aging).

Mental Health

Mobility supports cognitive health by stimulating brain function and promoting the growth of new neurons. Research from McMaster University’s Institute for Research on Aging has shown that engaging in regular physical activity can improve cognitive function, slow cognitive decline, and decrease the risk of dementia.

Social Interaction

Staying mobile allows older adults to participate in social activities and maintain relationships with friends and family. Social interaction is crucial for mental health, as it helps to combat feelings of loneliness and isolation that can contribute to depression and anxiety.

Economic Independence

Mobility enables older adults to continue working, volunteering, or participating in community activities, providing them with a sense of purpose and economic independence.

Strategies to Promote Mobility in Older Adults

Encourage Regular Physical Activity

Encourage older adults to engage in regular physical activity, such as walking, swimming, or tai chi. The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults aged 65 and older.

Create Safe and Accessible Environments

Ensure that older adults have access to safe, age-friendly environments that encourage physical activity. This may include installing handrails in bathrooms, ensuring well-lit walkways, and providing access to community centres with exercise facilities designed for older adults.

Promote Preventative Healthcare

Regular check-ups and screenings can help detect and address potential health issues before they become severe. Encourage older adults to stay up-to-date with vaccinations and attend routine medical appointments.

Provide Mobility Aids

For older adults with mobility limitations, assistive devices such as canes, walkers, and wheelchairs can help maintain independence and encourage physical activity.

Encourage Social Engagement

Support older adults in staying socially active by encouraging participation in community events, clubs, or volunteer opportunities. Social interaction can help motivate older adults to stay mobile and maintain their overall health.

Mobility is a critical aspect of healthy aging, with significant implications for social and economic independence and physical and mental health. By promoting mobility among older adults, we can help them maintain their independence and enjoy a higher quality of life. The research conducted by McMaster University’s Institute for Research on Aging highlights the importance of mobility and provides valuable insights into how to support older adults in staying active and engaged. By implementing these strategies, we can contribute to healthier, happier, and more independent older adults in our communities.

in Health and Fitness Posted by My Wellings

April 30, 2023April 30, 2023

Super Smoothies: Boost Your Health and Wellbeing!

Today, we’re going to discuss the amazing world of smoothies and how they can boost your health and wellbeing. Smoothies are not only delicious and easy to make, but they can also be packed with essential nutrients that help support a healthy lifestyle. So, let’s dive in and learn more about these delightful drinks and how they can benefit you.

Benefits of Smoothies

Easy Digestion: As we age, our digestive systems may become less efficient. Smoothies are a great solution, as they are blended and therefore easier to digest. This means your body can quickly absorb the nutrients without putting too much stress on your system.
Nutrient-Dense: Smoothies can be packed with essential vitamins, minerals, and antioxidants. By incorporating a variety of fruits, vegetables, nuts, and seeds, you can create a nutrient-dense drink that helps support overall health and wellbeing.
Hydration: Staying hydrated is crucial for maintaining good health. Smoothies are an excellent way to increase your fluid intake, as they often contain a high water content from fruits and vegetables.
Customizable: One of the best things about smoothies is their versatility. You can easily tailor them to suit your dietary needs and preferences, making them a perfect choice for anyone, including those with specific dietary restrictions.
Weight Management: Smoothies can be a great tool for managing your weight. By using healthy ingredients and controlling portion sizes, you can create a satisfying meal replacement or snack that supports your weight goals.

Recipes to Try

Green Machine Smoothie Ingredients:

1 cup of spinach
1/2 cup of kale
1/2 banana
1/2 cup of frozen mango
1 tablespoon of ground flaxseed
1 cup of almond milk
1 teaspoon of honey (optional)

Berry Blast Smoothie Ingredients:

1 cup of mixed berries (frozen or fresh)
1/2 cup of Greek yogurt
1/2 cup of almond milk
1 tablespoon of chia seeds
1 teaspoon of honey (optional)

Nutty Banana Smoothie Ingredients:

1 banana
1 tablespoon of almond or peanut butter
1 cup of unsweetened almond milk
1 tablespoon of ground flaxseed
1/2 teaspoon of cinnamon

Smoothies are a fantastic addition to a healthy lifestyle. They provide an easy, delicious, and customizable way to consume essential nutrients while supporting digestion and hydration. Give these recipes a try, and feel free to experiment with different ingredients to find the perfect blend that meets your needs and taste preferences. Cheers to your health and wellbeing!

April 23, 2023April 23, 2023

Fun-tastic Benefits of Walking!

Hey there, youthful-at-heart! Did you know that walking is an absolute powerhouse when it comes to boosting your health and happiness? You might be surprised at the incredible benefits that come from putting one foot in front of the other. So, let’s dive into why walking is a must!

Body and Soul Serenade

Walking isn’t just good for your physical well-being – it’s a treat for your mind, too! Strolling around your neighborhood or a nearby park can help you destress, clear your mind, and rejuvenate your spirit. Walking is the perfect recipe for serenity.

Social Butterflies Unite!

Walking is a fantastic way to bond with friends, family, or even make new connections. Join a walking club or simply invite a buddy for a regular walk-and-talk session. It’s a double win: you get to catch up with loved ones while staying active!

A Dose of Vitamin D

Step outside and bask in the glorious sunshine (safely, of course)! Walking outdoors not only exposes you to fresh air but also provides a healthy dose of vitamin D. Just don’t forget your sunscreen and hat!

Joint Jamboree!

Walking is a low-impact exercise. It helps to keep your joints flexible, reducing stiffness and discomfort. Plus, it can improve balance and coordination, which are essential for preventing falls.

Heart-to-Heart

Walking is a fantastic cardio workout that strengthens your heart, lowers blood pressure, and improves overall cardiovascular health. You don’t need to be a marathon runner to reap the benefits – a brisk walk will do the trick!

Brain Power Boost

Walking is not only a treat for your body but also your mind. Studies have shown that regular walking can help maintain cognitive function, improve memory, and reduce the risk of dementia. So, let’s get those neurons firing!

Happiness Overload

Walking can release endorphins, aka the “feel-good” hormones. Regular walks can improve your mood, reduce anxiety, and help ward off depression. It’s like a natural happy pill, without the side effects!

So, what are you waiting for? Grab your comfiest pair of shoes, a bottle of water, and a positive attitude. Let’s stride our way to better health, happiness, and longevity!

in Health and Fitness Posted by My Wellings

December 30, 2022December 30, 2022

Pivoting Back to Normal Once the Holiday Fun Stops

Being thought of as “The Most Wonderful Time Of The Year,” the holidays tend to be a time that brings family and friends together to enjoy lots of food, drinks, sweets, and good cheer. It also tends to be when fitness routines and healthy eating are abandoned, sleep schedules are forgotten, and stress levels climb. All this change can take a toll on your body and mind, leaving your routine a mess and you discombobulated with little hope of returning to normal.

There is no need to worry or regret your choices. Enjoying the fun and excitement of the holiday season with family and friends is essential to creating a happy, healthy life. Embrace the moments and plan to pivot back to your “normal” routines once the holiday fun stops.

At Fitness Powers, we can help. Our team has shared below six quick and easy tips we use to reclaim our “normal” and revive from all the holiday fun.

1. Give yourself a breather!

The holidays can drain you physically and mentally after the holidays, so find your happy place where you can spend some quiet time alone and reconnect with yourself. Do something that allows you to find peace and feel contentment—for example, journaling about all the positive experiences of the holiday season.

2. Get outside!

Being in the sun and enjoying the fresh air is a great way to relax your mind and redirect your thoughts. Take a walk focusing on what you see, feel, and hear.

3. Create a plan!

Having a plan is a powerful step in returning to a “normal” routine. It allows you to reflect on your daily routines to identify the habits required to create change. A clear plan can also influence how we feel and think about our ability to change.

4. Create Motivation!

We don’t automatically have motivation, so we must create it. Finding resources that build up our drive, knowledge, and support to make positive change can be done in various ways. Connect with a fitness professional, such as The Fitness Powers team; find an online resource like Participaction or listen to a podcast on wellness topics, such as “How To Accelerate Your Wellness By Clarifying The End Result” on Podtail are a few examples.

5. Get your Sleep!

A good night’s sleep is a vital component of overall health. Allowing your body and mind time to rest and recover leads to more focus, energy, and patience during the day, all of which are needed to change back to your “normal.”

6. Dump the Sugar!

Not everyone can go cold turkey so take it one step at a time. Start with something simple and doable. For example, give half your sweets away if you don’t have the willpower to remove all of them. Put the rest in the freezer, where you don’t see them all the time. Out of sight, out of mind.

Remember, creating change isn’t all or nothing. Even one small positive step moves us forward, so as the holiday fun ends, give yourself time and celebrate all those little wins as you pivot back to normal.

in Health and Fitness Posted by Fitness Powers

November 25, 2022November 25, 2022

12 Days of Fitmas

Try our 12 Days of Fitmas Challenge, where you complete mini-workouts to get you moving during the holiday season. Each workout can be done one, two or three times a day. Whatever works best for you, do something to keep your body moving while you enjoy the most wonderful time of the year.

Fitness Powers wishes you a very healthy and safe holiday season.

Click on the links below to take you to your daily micro workout.

12 Days of Fitmas Introduction – Click Here

Day 1 – Click Here

Day 2 – Click Here

Day 3 – Click Here

Day 4 – Click Here

Day 5 – Click Here

Day 6 – Click Here

Day 7 – Click Here

Day 8 – Click Here

Day 9 – Click Here

Day 10 – Click Here

Day 11 – Click Here

Day 12 – Click Here

For a complete printout of the 12 Days of Fitmas Click Here.

in Health and Fitness, Video Blogs Posted by Fitness Powers

September 23, 2022November 17, 2022

Managing Diabetes

Knowing what foods raise your blood sugar levels is an excellent start to managing your Diabetes. In this short video, Nurse Dawson at Fitness Powers will review what food types you need to be mindful of in your diet. Small changes in consumption of these foods can lead to big rewards. Click here to watch the video.

For more information on making healthy behaviour changes with eating, check out the link below to Diabetes Canada, or contact Tracy Reid at fitnesspowers@gmail.com for a personal health coaching session.

Basic meal planning – Diabetes Canada

in Health and Fitness, Video Blogs Posted by The Good Life With Kat & Nat

August 19, 2022November 17, 2022

Monday Yoga Class 🧘

Carve out some time on the mat for this relaxing and gentle 28-minute Yoga With Adriene practice. Relieve stress, and cultivate a clear mind and a strong body.

Click here to watch the video now.

in Health and Fitness, Video Blogs Posted by The Good Life With Kat & Nat

July 25, 2022July 25, 2022

Your Best You! At 55, 65, 75+

One of the best things about living in the Wellings is a community of like-minded people that see aging as an opportunity to continue to thrive towards our best selves. Your healthiest body at any age is something that we feel strongly about. Here are a few science-backed ideas to keep in mind:

Follow a heart-healthy diet. This means fewer processed foods and more fruits and vegetables, whole grains, and nuts.

Increase your physical activity. Aim for 30 minutes a day and work out most days of the week.

Take steps to combat stress. For example, try meditation, breathing exercises, or walks in nature to help put your mind in a centered, relaxed state.

Ask your doctor about vitamin D. New research is looking at whether vitamin D supplementation can reduce the risk of heart disease. Vitamin D has also been linked to increases in happiness.

Keep moving. Keep finding ways to get exercise regularly. You can tailor your workouts to meet your health conditions or needs. You want to include cardio and also weight training in your process.

I want you also to maintain your social ties. This is the heart of what makes a living at The Wellings epic. Make sure you stay connected to friends and family. Isolation is very dangerous for our health. Set up a video call or online chat group if you can’t see friends in person. Try signing up for activities or classes to meet more people in your community.

Have a great day, and continue to thrive!

in Health and Fitness Posted by The Good Life With Kat & Nat

July 15, 2022November 17, 2022

Staying Hydrated For Health

Did you know as we age, the risk of dehydration generally increases. The body’s ability to conserve water reduces, and the sense of thirst often diminishes. Medications or medical conditions may also affect an individual’s ability to retain fluids.

As the temperature rises in the summer, so does our need to ensure we are sufficiently consuming the fluids we need. If you’re thirsty, you’re already mildly dehydrated. Drink plenty of fluids throughout the day, including water, juice, and soups. Plus, water doesn’t have to come from a glass. Try to eat fruits and vegetables high in water, such as apples, cucumbers, grapes, and watermelon.

How do you plan to stay hydrated?

Click here to watch the video from Nurse Dawson.

Click here for more information from the Government of Canada about water intake.

in Health and Fitness, Video Blogs Posted by Fitness Powers

June 26, 2022June 26, 2022

10 Mantras to Begin Your Day Right

A mantra is traditionally a short sound, word, or phrase spoken in Sanskrit and used for meditation. It is repeated to help keep our mind and body focused on the present moment. And since ancient times, mantras have been considered sacred and calming sounds, which is why you’ll often hear the most common “om” used to wind down the end of a yoga class.

However, in our modern era, the term “mantra” has been co-opted to include self-affirming statements that give us the strength and confidence to face the world. But the underlying goal remains the same: it’s a way to focus our intentions and calm our minds. So, rather than focusing on traditional Sanskrit mantras, we’ll look at some daily phrases to say in the morning and keep repeating them throughout the day. If you keep these simple mantras in mind, they could help you achieve success and happiness:

“My mind is brilliant. My body is in good condition. My spirit is at ease.”

“I carve my path and walk it with joy.”

“I’m going to have a good day because it’s my choice.”

“I hold the key to better health through better eating and exercise.”

“Good health is a practice, and I have patience.”

“I listen to my body and give it what it requires.”

“Every cell in my body is alive and beautiful.”

“My potential is limitless, and I choose where to direct my energy.”

“I will speak with confidence and assurance.”

“My devotion to myself is unbreakable.”

Although these mantras are divided into three categories (body, mind, and spirit), they are all related to the power of your mind. Because your heart and body could not progress without controlled thinking and optimistic belief, it is our choice to think and feel positive, and our lives will soon follow. So remember to keep repeating whichever phrase you choose — and don’t be surprised if you notice a significant difference.