Author Archives: Edward Brownlee

Time is Precious

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”We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

Brian Tracy*, Chairman and CEO of Brian Tracy International, posted recently the following Facebook post regarding time, mindfulness, and focus:

”If there’s one thing that’s certain in life, it’s that time is precious. We only have so much of it to achieve our goals and fulfill our dreams,” says Tracy. That’s why it’s important to be deliberate about how you spend and invest your time, talent and treasure.

Tracy’s quote “Don’t waste time knocking on doors that won’t open for you” speaks to this idea. It reminds you that not every opportunity will be the right fit for you, and that’s okay. Sometimes, no matter how hard you try, some doors simply won’t open for you.

Instead of wasting time and energy trying to force these doors open, it’s better to focus your efforts toward doors that are more likely to lead to success. This doesn’t mean you should give up at the first sign of resistance, but rather that you should be mindful of when it’s time to move on.

“Your time is limited, so don’t waste it living someone else’s life,” stated Apple founder Steve Jobs. “Don’t be trapped by dogma—which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition.”

One of the keys to success is to focus on your strengths and pursue opportunities that align with them. When you do this, you are more likely to find doors that are a good fit for you and that will open with greater ease. This can lead to greater fulfillment and success in both your personal and professional lives.

Additionally, success is about taking action. As the famous quote goes, “The act of taking the first step is what separates the winners from the losers.”

Many people have brilliant ideas and big dreams, but few are willing to take the first step toward achieving them, writes Tracy. It’s easy to get bogged down by fear, doubt, or uncertainty. But those who are willing to take action, despite these challenges, are the ones who achieve success.

Focusing on your strengths, pursuing opportunities, and taking the first step can be daunting, but it’s also incredibly liberating. It’s the moment when your idea transforms from a mere thought into a tangible reality. It’s the moment when you gain momentum and start moving toward your goals.

In conclusion, this is a powerful reminder to be mindful of where you invest your time and energy. By focusing on opportunities that align with your values, strengths and passions, you can increase your chances of success and fulfillment. So, it’s important to be smart about where you “knock and keep pushing forward toward the doors that will open” for you, writes Tracy.

“My favorite things in life don’t cost any money. It’s really clear that the most precious resource we all have is time.” ~ Steve Jobs

Source:  https://facebook.com/story.php?story_fbid=pfbid02yGDH61Cd1RKimgr4crwkf2RwQPNWyPvAqS96e4cNzxL8EZXBfPF3SPNBHbwSoZ79l&id=100044268887586&mibextid=qC1gEa

*Brian Tracy is Chairman and CEO of Brian Tracy International, a company specializing in the training and development of individuals and organizations. Brian’s goal is to help you achieve your personal and business goals faster and easier than you ever imagined.

50/15/5 Budget for Saving and Spending

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Key takeaways

  • Consider allocating no more than 50% of take-home pay to essential expenses.
  • Try to save 15% of pretax income (including any employer contributions) for retirement.
  • Save for the unexpected by keeping 5% of take-home pay in short-term savings for unplanned expenses.
  • Budget. The 50/15/5 rule is Fidelity’s simple guideline for saving and spending: Aim to allocate no more than 50% of take-home pay to essential expenses, save 15% of pretax income for retirement savings, and keep 5% of take-home pay for short-term savings.

50/15/5 Budget is an easy plan for managing your saving and spending

50/15/5 Rule Budget are simple guidelines for saving and spending and managing your money. Track your money using 3 categories:

  • Allocate no more than 50% of take-home pay to essential expenses,
  • Save 15% of pretax income for retirement savings, and
  • Keep 5% of take-home pay for short-term savings.

Fidelity Investment’s research found that by sticking to these guideline, there is a good chance of maintaining financial stability now and keeping your current lifestyle in retirement.

Essential expenses: 50%

Some expenses simply aren’t optional—you need to eat and you need a place to live. Consider allocating no more than 50% of take-home pay to “must-have” expenses, such as:

  • Housing—mortgage, rent, property tax, utilities (electricity, etc.), homeowners/renters insurance, and condo/home association fees
  • Food—groceries only; do not include takeout or restaurant meals, unless you really consider them essential, i.e., you never cook and always eat out
  • Health care—health insurance premiums (unless they are made via payroll deduction) and out-of-pocket expenses (e.g., prescriptions, co-payments)
  • Transportation—car loan/lease, gas, car insurance, parking, tolls, maintenance, and commuter fares
  • Child care—day care, tuition, and fees
  • Debt payments and other obligations—credit card payments, student loan payments, child support, alimony, and life insurance
    • Keep it below 50%: Just because some expenses are essential doesn’t mean they’re not flexible. Small changes can add up, such as turning the heat down a few degrees in the winter (and turning your AC up a few degrees in the summer), buying—and stocking up on—groceries when they are on sale, and bringing lunch to work. Also consider driving a more affordable car, carpooling, or taking public transportation.
    • Consider a high-deductible health plan (HDHP), with a health savings account (HSA) to reduce health care costs and get a tax break. If you need to significantly reduce your living expenses, consider a less expensive home or apartment. There are many other ways you can save. Take a look at which essential expenses are most important, and which ones you may be able to cut back on.

Retirement savings: 15%

It’s important to save for your future—no matter how young or old you are. Why? Pension plans are rare. Social Security probably won’t provide all the money a person needs to live the life they want in retirement. In fact, we estimate that about 45% of retirement income will need to come from savings. That’s why we suggest people consider saving 15% of pretax household income for retirement. That includes their contributions and any matching or profit sharing contributions from an employer. Starting early, saving consistently, and investing wisely is important, as is saving in tax-advantaged retirement savings accounts such as a 401(k)s, 403(b)s, or IRAs.

How to get to 15%: If contributing that amount right now is not possible, check to see if your employer has a program that automatically increases contributions annually until a goal is met. Another strategy is to start by contributing at least enough to meet an employer match, and then if you get a raise or annual bonus, add all or part of these funds to your workplace savings plan or individual retirement account until you have reached the annual contribution limit.

Short-term savings: 5%

Everyone can benefit from having an emergency fund. An emergency, like an illness or job loss, is bad enough, but not being prepared financially can only make things worse. A good practice is to have enough put aside in savings to cover 3 to 6 months of essential expenses. You can start with $1,000 or a month’s worth of expenses, and then gradually build up to 3 to 6 months’ worth. Think of emergency fund contributions as a regular bill every month, until there is enough built up.

While emergency funds are meant for more significant events, like job loss, we also suggest saving a percentage of your pay to cover smaller unplanned expenses. Who hasn’t been invited to a wedding—or several? Cracked the screen on a smartphone? Gotten a flat tire? In addition to those, there are certain categories of expenses which are often overlooked; for example, maintenance and repairs of cars, field trips for kids, copays for doctor’s visits, Christmas gifts, and Halloween costumes, to name a few. Setting aside 5% of monthly take-home pay can help with these “one-off” expenses.

It’s good practice to have some money set aside for random expenses so you won’t be tempted to tap into your emergency fund or pay for one of these things by adding to an existing credit card balance. Over time, these balances can be hard to pay off. However, if you pay the entire credit card balance every month and get points or cash back for purchases, using a credit card for one-off expenses may make sense.

How to get to 5%: Having this money automatically taken out of a paycheck and deposited in a separate account just for short-term savings can help a person reach this goal.

50/15/5 Budgeting guidelines serve as a starting point

Our guidelines are intended to serve as a starting point. It is important to evaluate your situation and adjust these guidelines as necessary. If you’re close to the 50/15/5 target spending and saving amounts, good job. And for those staying within the guidelines, any remaining income is theirs to save or spend as they would like.

Some ideas: First, pay down high-interest debt. For other goals, like paying for a child’s college or wedding, you could use the remaining income to save for them. And finally, for those who want to retire early or haven’t been saving diligently, putting it toward retirement savings may make sense.

The good news is that it isn’t about micromanaging every penny. Analyzing current spending and saving based on our 3 categories can give you control—and confidence. Most everyone’s financial situation will change over time. A new job, marriage, children, and other life events may change cash flow. It’s a good idea to revisit spending and saving regularly, particularly after any major life events.

References:

  1. https://www.fidelity.com/viewpoints/personal-finance/spending-and-saving

Healthy Aging: Nicotinamide Riboside

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Blog Post at a Glance

  • The trace nutrient nicotinamide riboside (NR), a precursor of nicotinamide adenine dinucleotide (NAD+) and a form of vitamin B3, may help slow brain aging
  • NR may help to boost levels of NAD+, which typically declines in the brain with age, leading to metabolic and cellular dysfunction
  • The NAD+ precursor niacinamide is also beneficial, but it’s not widely promoted because it costs much less than other NAD+ precursors, including NR
  • Since NAD+ declines with age, boosting it has been described as a fountain of youth for extended lifespan and increased resilience to disease

Nicotinamide Riboside (B3) is often celebrated as a “fountain of youth” and has been linked to many health benefits, including better endurance, improved cardiovascular health, cognitive enhancement, and anti-aging support.

Nicotinamide riboside is naturally produced in our bodies. It’s a chemical compound which acts as a precursor to vitamin B3.

For a long time, nobody really knew about nicotinamide riboside. Its mechanisms were not well-understood and, at first glance, it didn’t look like it profoundly affected the body in any way.

Over the past decade, a number of studies have been performed on nicotinamide riboside, radically changing the way scientists think and feel about this chemical compound.

Nicotinamide riboside has been linked to a number of surprising and powerful benefits. Early research on the chemical has been noteworthy.

Established scientist from Harvard and Cornell University have had much to say about this breakthrough anti-aging fighter that is making 55 year old individuals feel like they are 35 in the gym again.

That research, performed by Dr. David Sinclair of Harvard Medical School, showed that each mouse’s cell age decreased from 2 years to 6 months after being given molecules of Nicotinamide Riboside. In other words, mice that were 2 years old had the cells of 6 month old mice after being administered Nicotinamide Riboside.

So not only does Nicotinamide Riboside reduce the effects of aging, it actually appears to turn back time and make the cells function like they did when they were younger.

One recent nicotinamide riboside study concluded that taking nicotinamide riboside as an oral supplement, “resulted in a remarkable induction of mitochondrial biogenesis and oxidative metabolism, with an increase in mitochondrial mass.”

Mitochondria is directly linked to aging. As our bodies age, our mitochondrial production – and functionality – declines. This leads to a wide range of degenerative diseases and ultimately makes us look and feel older.

By promoting mitochondrial biogenesis, nicotinamide riboside may be able to “kickstart” the body’s anti-aging processes in a way that no other chemical compound can. That means you look, feel, and think younger.

Nicotinamide Riboside (NR) acts as a highly effective NAD+ booster, but it also works as a vitamin B3 (niacin) supplement.

Nicotinamide adenine dinucleotide (NAD+) is a key coenzyme found in all living cells. It is a dinucleotide, which means that it consists of two nucleotides joined through their phosphate groups. One nucleotide contains an adenine base, and the other contains nicotinamide.

NAD+ is essential for life, one of the most versatile molecules in the body, and an important area of focus for aging research.

Since NAD+ declines with age, boosting it has been described as a fountain of youth for extended lifespan and increased resilience to disease.

In 2020, James Clement, author of “The Switch: Ignite Your Metabolism With Intermittent Fasting, Protein Cycling, and Keto,” said NAD+ may be depleted by 50% by the time you’re 60 (compared to in your 20s or 30s), and when you’re 70 you may only have 10% of the amount you did when you were younger.

“And then at 80, there’s almost none,” he said, adding that this will seriously impair your body’s ability to repair broken DNA. “You can see how this huge build-up of damaged DNA in every cell of your body is potentially one of the driving forces of these morbidities that you see with aging, heart disease, cancer [and] Alzheimer’s …“

Nicotinamide riboside is one of the most effective NAD+ precursors to support nucleus and mitochondrial health. That means it boosts cellular energy and reduces the effects of aging by enhancing cellular communication throughout the body and mind.

References:

  1. https://supplementpolice.com/niagen/
  2. https://supplementpolice.com/nicotinamide-riboside/
  3. https://drjosephmercola.com/could-this-vitamin-slow-brain-aging-and-ward-off-alzheimers/

Retirement: Longevity Risk

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In the TIAA Institute and George Washington University’s Global Financial Literacy Excellence Center (GFLEC) measure of Americans’ financial literacy, nearly two-thirds of U.S. adults were unable to correctly answer the one question that is perhaps the most pertinent when it comes to retirement financial planning: expected life expectancy.

The exact wording of the question depended on whether the respondent was male or female. For males, the question was:

“What is life expectancy among 60-year-old men in the U.S.?” Respondents were given four choices:

  • About 16 more years (age 76)
  • About 22 more years (age 82)
  • About 28 more years (age 88)
  • Don’t know

Female respondents received the identical question, except that it focused on the life expectancy of the average 60-year old woman, and the multiple choices listed different ages.

The correct answer for men is about 22 more years—until the age of 82. For women it is 25 more years, until age 85. Only 37% of all respondents got the question correct.

These results help to explain why relatively few retirees use annuities as part of their retirement planning and financing. If they don’t appreciate the very real risks of outliving their money (longevity risk), then they will tend to under-emphasize the benefits of a guaranteed lifetime income provided by annuities.

It’s worrying that this percentage is so low. As Annamaria Lusardi, a George Washington University professor and GFLEC’s Academic Director, pointed out, “if we want to create better retirement outcomes, we need to start by making sure people understand how long they are going to live in retirement.”

References:

  1. Mark Hulbert, Most People Can’t Answer This One Life-and-Death Question, Barron’s, January 14, 2023.

Retirement Dilemma and Social Security Benefits

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In the past, the primary retirement goal for most Americans was to have an employer provided secure pension and guaranteed healthcare insurance lasting for as long as they lived, writes Martin Neil Baily, senior fellow at the Brookings Institution and former Chairman of the Council of Economic Advisers under President Clinton, in a Barron’s article.

Today regarding retirement, Americans must fend for themselves, relying on their own savings and investments, and figuring out how to avoid running out of money.

With little fanfare, America has moved from a world of traditional pensions, where risks were absorbed by employers, to a system of individual retirement accounts where families must manage uncertainty including the fact that none of us knows how long we will live and what large expenses we may face, especially in healthcare.

There has been transformation in America’s retirement system from traditional pensions to individual retirement accounts and employers’ 401K plans.

The risks for a secure retirement have been partly mitigated by Social Security and Medicare, the foundation of the American retirement system. The programs have, for the most part, been successes, sharply lowering the poverty rate among the elderly and providing a backstop for middle-income households. For decades, Social Security and Medicare have lifted American seniors, survivors, and people with disabilities out of poverty.

Unfortunately, these federal programs are not on a sound financial footing thanks in part to Washington‘s dysfunction. The Social Security* trust fund for retirement and survivors’ benefits is expected to run out of money and reduce benefits to recipients in 2033, while the Medicare** hospital fund could run out in 2028. Thus, older Americans can now add policy uncertainty to their list of risks to retirement.

Americans are willing to take on the challenge of managing their own retirement, but they need additional federal government help to do it.

The first step towards solving the ‘retirement dilemma’ is for Americans to save enough, consistently. The best way to do this is through automatic retirement savings plans, like 401(k) plans. Employees would be enrolled in the plan automatically when hired, with contributions taken out of paychecks unless they chose to opt out. The self-employed can set up their own plans but it would help if state governments, or the federal government, would operate retirement savings plans open to everyone.

Current tax law favors retirement savings, but the benefit of this tax break, worth over $250 billion a year, accrues mostly to the rich. Tax reform should redistribute the benefit more equally to encourage middle-income families to save.

Saving a solid retirement nest egg is not enough. Savers don’t know what returns they will earn on their savings. Family members don’t know how long they will live (people often underestimate their lifetimes). They don’t know if they will need in-home care, or if they will have to enter an expensive nursing home. (Many families hoard their financial assets for fear they will need all their savings for end-of-life care).

What may be needed to help fix retirement is a good financial advisor, and a reformed retirement system.

Annuities are a way to avoid market and length-of-life uncertainty, but at present it is hard to find the right annuity at the right price. Employers should negotiate with providers to offer their employees the option of putting some of their retirement savings into an annuity that guarantees regular monthly payments, either throughout retirement or to protect against running out of money at the end of life. It is a way of creating an individualized “pension” plan.

Today’s workers need a retirement plan that is flexible and can move with them. The downside means that retirees are exposed to a lot of economic and market risks. Yet, reasonable policy reforms can invigorate insurance markets to help ameliorate risks. Employers owe it to their employees to make it easier to build a secure retirement.

References:

  1. Martin Neil Baily, The Way Americans Retire Has Changed Forever. Why Saving a Nest Egg Isn’t Enough. Barron’s Magazine, February 17, 2023.

* Social Security is a federal benefits program that pays benefits to retirees and workers who are disabled, as well as their family members and survivors. It is financed through a 12.4% tax split among employers and employees; self-employed individuals pay the entire 12.4%.

This tax money is deposited into the two Social Security trust funds: the Old-Age and Survivors Insurance (OASI) Trust Fund and the Disability Insurance (DI) Trust Fund. The Social Security Administration pays current benefits and administrative costs out of these trust funds.

As early as 2034, Social Security trust fund will no longer be able to pay full benefits scheduled under current law. Although the trust funds’ projected shortfalls are typically attributed to lower birth rates and increased life expectancies for workers.

** Medicare has been a successful component of the American social safety net.

As of September, 65.1 million people were covered, 85 percent of them elderly. 
It is also expensive: During fiscal 2022, the program accounted for $710 billion in federal spending, which was 11.4 percent of the $6.2 trillion total, according to the Congressional Budget Office.

By 2028, the Medicare trust fund, which pays for hospitals, skilled nursing facilities and hospices, and is financed by payroll taxes, is expected to be exhausted.

Inflation: Everyone Experiences It Differently

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Inflation and rising prices erode your purchasing power.

The national inflation rate ended 2022 at 6.5%, after peaking at 9.1% in June—a rate not seen in more than 40 years. The inflation rate had averaged 4% from 1972-2022, according to the US Bureau of Labor Statistics.

No one can be sure how long inflation will stay elevated above historical averages but it could stick around longer than anyone would like. Regardless, not everyone experiences inflation in the same way. You may find your expenses rising faster than your friend in another part of the country or more slowly than your next-door neighbor.

Since everyone experiences inflation differently. Fidelity’s analysts parsed mountains of government data on inflation rates and spending patterns.

Fidelity identified 4 key factors that can make inflation different for everyone.

  • Where you live: Inflation varies widely by region. The northeast tends to have lower inflation than the national average, while the southeast and mountain west tend to be higher.
  • How old you are: People spend money on different things at different stages of their lives. We used data from the US Bureau of Labor Statistics to inform how people in various age groups tend to spend their money.
  • Do you rent or own? If you’re renting you aren’t insulated from price increases as much as you are if you own, and especially if you’ve paid off your mortgage.
  • How much do you drive? The price of gas was a huge driver of inflation in the past year.

Answer these 4 questions and get an estimated inflation rate that may better reflect the impact of rising prices on people like you than the national headline inflation rate. Knowing where you stand can help you plan.

With the price of food and energy rising fast, inflation is already hitting most Americans right in the budget. A recent analysis from Moody’s Analytics found that the average household is spending almost $460 more per month because of inflation. As you look for ways to tighten your belt, keep an eye on your budget. Fidelity suggests spending no more than 50% of your take-home pay on essential expenses like food and housing, to give you room to save for retirement, plan for short-term goals, and spend on nonessentials.

References:

  1. https://www.fidelity.com/learning-center/trading-investing/inflation-quiz
  2. Moody’s Analytics, “Fed isn’t popping champagne,” FinancialMirror.com, 08/12/2022, https://www.financialmirror.com/2022/08/12/fed-isnt-popping-champagne/
  3. https://www.fidelity.com/learning-center/personal-finance/how-to-beat-inflation

Health Benefits of Eating 100 Percent Cacao

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100% cacao or dark chocolate with at least 70% cacao is ‘good for you’ When it comes to the excellent health benefits that come from the 100 percent cacao bean – the scientific evidence couldn’t be stronger in its favor. 100 percent cacao protects against everything from high blood pressure to heart disease and it’s full of antioxidants.

Cocoa powder is made from cocoa beans, which come from the plant Theobroma cacao L. Cocoa beans are the primary ingredient in chocolate, but they can also be ground into cocoa powder. The powder provides many potential health benefits.

Health Benefits

Cocoa powder provides tons of benefits, especially if your powder is at least 72% cocoa. Here’s a look at some of the health benefits of cocoa powder:

Impact the positive benefits of the 100 percent cacao. In short, dark chocolate (the darker the better!) is great for you.   Here’s a breakdown of the science behind the cacao bean:

Full of Protective Antioxidants

The Journal of the American Medical Association reports that 100 percent cacao is absolutely packed with antioxidants. Antioxidants bind to what are known as ‘free radicals,’ destructive molecules that are implicated in heart disease and other ailments, and decommission them. “Our findings indicate that milk may interfere with the absorption of antioxidants from chocolate,” reads the AMA research, “And may therefore negate the potential health benefits that can be derived from eating chocolate.”

The proof is in this study: a group of test subjects were given a 100 gram chocolate bar every day, but the contents of the chocolate varied. On different days they each ate either 100 grams of dark chocolate by itself, 100 grams of dark chocolate with a small glass of whole milk, or 200 grams of milk chocolate by itself. Afterwards, the scientists measured the amount of antioxidants in their blood. Those who ate the dark chocolate alone had the most total antioxidants. And they had higher levels of epicatechin, a particularly healthy compound that is found in 100 percent cacao. The milk chocolate eaters had the lowest epicatechin levels of all.

100 Percent Cacao Chocolate Also Lowers High Blood Pressure

In one excellent study, subjects with high blood pressure were broken into two groups. Every day for two weeks, they all got a 100-gram chocolate bar (lucky test subjects!) Half the patients got dark chocolate and half got white chocolate. Those who ate dark chocolate had a significant drop in blood pressure (by an average of 5 points for systolic and an average of 2 points for diastolic blood pressure). Those who ate white chocolate saw no benefits.

Indeed, 100 percent cacao chocolate is so healthy that the University of Michigan’s “Healing Food Pyramid” includes it as a key component. As they explain, 100 percent cacao boasts all of these benefits:

  • Contains flavonoids called procyanidins & epicatechins; flavonoids are part of a group of antioxidants known as polyphenols and are found in a variety of foods including dark chocolate, tea, and various fruits and vegetables
  • Decreases LDL (“bad”) cholesterol oxidation
  • Reduces the risk of blood clots
  • Increases blood flow in arteries and the heart
  • May improve mood and pleasure by boosting serotonin and endorphin levels in the brain
  • Regular intake is associated with better cognitive performance in the elderly
  • Contains a number of minerals, including calcium, magnesium, and potassium

 

References:

  1. https://paleoproteinbrownie.com/pages/the-health-benefits-of-eating-100-percent-cacao-chocolate
  2. https://www.webmd.com/diet/health-benefits-cocoa-powder

Four Types Of Exercise Can Improve Your Health And Physical Ability

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Research has shown that it’s important for older Americans to get all four types of exercise or physical activity:

  • Endurance (aerobics),
  • Strength and Resistant,
  • Balance, and
  • Flexibility.

Each exercise or physical activity has different benefits for your health and well-being. Additionally, doing one or more kind of exercise can improve your ability to do the others, and variety helps reduce risk of injury and promote healthy aging over the long term.
Endurance exercises for older adults

Four Types of Exercise infographic. Click to open infographic webpage.

Endurance activities or aerobic exercises increase your breathing and heart rates. These activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do every day. Endurance exercises improve the health of your heart, lungs, and circulatory system. They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others. Physical activities that build endurance include:

  • Brisk walking or jogging
  • Yard work (mowing, raking)
  • Dancing
  • Swimming
  • Biking
  • Climbing stairs or hills
  • Playing tennis or basketball

Increase your endurance or “staying power” to help keep up with your grandchildren during a trip to the park, dance to your favorite songs at a family wedding, and rake the yard and bag up leaves. Build up to at least 150 minutes of activity a week that makes you breathe hard. Try to be active throughout your day to reach this goal and avoid sitting for long periods of time.

Gauging your exercise intensity

When you’re being active, try talking: if you’re breathing hard but can still have a conversation easily, it’s moderate-intensity activity. If you can only say a few words before you have to take a breath, it’s vigorous-intensity activity.

References:

  1. https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability

Regular Exercise Is Essential for Healthy Aging

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“Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the short term, exercise helps to control appetite, boost mood, and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers.”  ~ Harvard Medical

Getting and staying in shape is just as important for seniors as it is for younger people.

Regular physical activity or exercise helps maintain a healthy blood pressure, keeps harmful plaque from building up in your arteries, reduces inflammation, improves blood sugar levels, strengthens bones, and helps stave off depression, according to Harvard Medical. In addition, a regular exercise program can make your sex life better, lead to better quality sleep, reduce your risk of some cancers, and is linked to longer life.

Seniors stayIng physically active throughout the day by taking the stairs, doing yard work, and playing with your grandkids is vitally important.Hundreds of studies conducted over the past 50 years demonstrate that exercise and staying physically active helps you feel better and live longer.

To change the way you experience exercise, you can follow these tips to make workouts more enjoyable.

1. Mix it up. Change the activities you’re doing and the amount of time spent on each. Sign up for a Pilates class or try tai chi. Even a change of scenery can keep you motivated and active. For example, try a long weekend hike in the woods instead of some shorter neighborhood walks during the week. Choose combinations and activities that appeal to you. Whatever you choose, it’s best to be active at least three to six days a week.

2. Keep moving. Look for ways to add activity and recreational exercise to scheduled activity time—an extra lap around the mall when you’re shopping, some stair climbing, or a Saturday morning bike ride.

3. Wear a pedometer and heart rate monitor. A step-counter can up the ante on exercise, according to a 2018 review of six studies. Over all, those who wore a pedometer raised their physical activity by up to 3,000 steps a day compared with those not using a pedometer. In a classic review of 26 studies, published in The Journal of the American Medical Association, in addition to taking more steps a day, pedometer wearers lowered their systolic blood pressure by 3.8 points and lost weight compared with nonwearers. Setting a step goal counted for a lot. Those who did so significantly increased activity; those who didn’t generally remained at baseline.

A heart rate monitor (HRM) can help you exercise more effectively and efficiently. Heart rate monitors measure your heart rate while working out, which can help you reach your target rate safely and efficiently without exceeding your maximum heart rate. Exercise has dramatically different effects on the body depending on how high you push your heart rate and for how long. Training intelligently means using heart rate data to guide your workouts. Sometimes you might want to keep your heart rate relatively low to burn fat or pace yourself for a longer workout, but other times you might want to push it higher to build stamina. Heart rate monitors help you learn more about your level of fitness, train more effectively, and track your progress.

4. Plug in. Turn on your computer and power up with the great range of individual exercises and workouts from these organizations:

  • The American Council on Exercise offers an extensive library of exercises sorted by ability level, muscles targeted, or equipment needed, at www.acefitness. org/exerciselibrary. You can also view selected exercises in motion.
  • The Centers for Disease Control and Prevention posts video clips describing intensity levels as well as aerobic and strength exercises for home and gym. Easier variations on strength exercises are included. Go to www.cdc.gov/physicalactivity/ everyone/videos.
  • Collage Video sells a wide range of exercise videos. Find them at www.collagevideo.com.

5. Rise to the challenge. If your workouts aren’t challenging or interesting enough, expand your horizons by focusing on both exercise and healthy eating. The Presidential Active Lifestyle Award, at www.health.harvard.edu/PALA, encourages you to meet minimum physical activity requirements and also set healthy eating goals over the course of eight weeks, because it takes both to lead a healthy lifestyle.

References:

  1. https://www.health.harvard.edu/topics/exercise-and-fitness
  2. https://www.health.harvard.edu/exercise-and-fitness/starting-to-exercise#excerpt