The Center at the Mall, Beaver County’s premier senior center wants to help you stay healthy and fit. Here are a few fun facts and exercise for seniors. Some things you should know about EXERCISE! Being physically active offers benefits for everyone that are far beyond the obvious. If you’ve been looking for the motivation to begin an exercise program or get back to working out regularly, here are some fitness facts that may help inspire you to get moving!
1. Exercise Boosts Brainpower – Not only does exercise improve your body, it helps your mental function. Ex ercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity. All that makes for a more productive day.
2. Movement Melts Away Stress – As much as it may stress you out just to think about exercising, once you actually start working out, you’ll experience less stress in every part of your life. Exercise produces a relaxation response that serves as a positive distraction. It also helps elevate your mood and keep depression at bay. You’re not the only person who will benefit from more happiness and less stress in your life. When you’re less stressed, you’re less irritable, and that can improve relationships with family and friends.
3. Exercise Gives You Energy – You might be surprised at how working out for 30 minutes in the morning can change your whole day! When endorphins are released into your bloodstream during exercise, you feel much more energized the rest of the day. When you improve your strength and stamina, it’s easier to accomplish everyday tasks like carrying groceries and climbing stairs. This also helps you feel more energetic over the course of the day.
4. It’s not that hard to find time for Fitness – The key is, to use your time wisely. Get creative, especially during the spring and summer months. Take a walk with a friend or family member, go window shopping down Main Street or the mall. Go biking around your neighborhood or find a biking trail. Squeezing in two or three bouts of 15 to 20 minutes of activity is just as effective as doing it all at once!!
Many people do not realize that making simple, small changes to their diets can and will aid in better digestion. Digestive problems include heartburn, abdominal pain, constipation, diarrhea, and nausea. By eating highly processed foods in large amounts, consuming too much sugar and not enough fiber from fruits and veggies can contribute to poor digestion.
1. Try increasing your consumption of fresh fruits and veggies, whole grains, and legumes to your diet gradually to prevent bloating. This will help to bulk up your stools which will regulate your digestion.
2. Eat smaller meals more often, about 4 to 5 times a day, instead of 3 large meals. This can prevent sudden bowel contractions that happen when large meals are consumed.
3. Eat Mindfully – This goes along with eating smaller, more frequent meals. Eat slowly and stop eating when you are satisfied and not stuffed!
4. Add More Plant Proteins – Try adding a new veggie protein to your daily diet such as beans and soy products. When choosing animal proteins, choose lean meats, poultry, and fish for minimal saturated fat and cholesterol. Try increasing fish consumption to 3 times per week!
5. Take your time, chew food adequately and eat slow.
6. Incorporate Yogurt Daily – Yogurt contain good bacteria to help regulate your digestive system. The live and active culture lactobacillus bulgaricus and streptococcus thermophiles are two cultures added to milk to create yogurt. Live and active cultures may naturally support healthy digestion.
7. Reducing High Fat Foods – Decrease the amount of times per week that you consume fried foods as these foods disrupt the digestion process and tend to linger in your stomach.
8. Limit Spicy Foods – Foods that are spicy or contain a lot of spices can cause heartburn, such as certain peppers, pepper seeds, spicy sauces, etc…
9. Late Night Eating – Avoid eating about 2 or 3 hours before you to go sleep. This will decrease chances of heartburn and may help you to have a more restful sleep.
The Center at the Mall offers a wide variety of exercise classes as well as fully equipped fitness center. For more information, visit http://www.centeratthemall.com/