Why You Don't Need a Formal Exercise Routine to Be Healthy

We’ve all heard the benefits of physical activity and exercise. Studies find that it increases lifespan, reduces the risk of chronic disease, and brings about a higher quality of life in our later years.

And yet, having an understanding of the power that exercise has is not always enough to motivate us to get moving.

That’s because we are approaching fitness and health all wrong. When we hear the terms “exercise” or “physical activity”, we tend to immediately think of a dedicated exercise program like running, yoga, or lifting. All of which can sound intimidating to a lifelong non-exerciser.

The book Spring Chicken: Stay Young Forever by Bill Gifford gives an excellent overview of all the health benefits that exercise brings as we age. But as the author of the book points out, researchers have also realized you don’t have to have a formal exercise routine to reap the benefits. You simply need to get up and move more often.

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What You Can Learn From the Longest Study Conducted on Aging

The study of aging is a relatively new field of science. It wasn’t until the last century that we started to see both lifespan and quality of life extend exponentially. And it wasn’t until the last 50 years that researchers started to take a serious look at aging.

And as a physical therapist who works with older adults, aging is a topic I research often. A simple Google search provides a plethora of information on solutions that hold the supposed “cure” to aging. How should anyone know where to start to sort this information out? And what really does work?

"Aging is not a disease, otherwise living would be a disease, but you can't make money off satisfaction." -Ashton Applewhite

First of all, aging isn’t a disease that needs to be “cured”As author Ashton Applewhite would say, aging is living. And it doesn't have to be a state of decline to be dreaded and avoided. 

If any solution is touting itself as the ultimate...

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3 Ways to Stay Motivated to Meet Your Health Goals

We’ve all been there before. It’s the start of a new year, so you set some lofty goals for the year. You tell yourself it’s finally your time, you can be a whole new you. Then you start out full force, overhauling every aspect of your life.

But then comes the end of January. And that initial enthusiasm is starting to fizzle. Sound familiar?

I see this cycle in my clinic day in and day out. One of the most difficult aspects of my work as a physical therapist is helping my clients maintain motivation to meet their health goals.

The cycle almost always looks the same. When someone first adopts any new health practice, there is initial positive progress. And then a plateau. Which is normal.

And this is when it gets tough. Plateaus happen on our way toward reaching any goal. And they make us want to stop because the effort to change doesn’t seem to amount to anything. But the only way to get past the plateau is to keep moving forward.

It...

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Book Review: Spring Chicken: Stay Young Forever by Bill Gifford

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you we will earn a commission if you click through and make a purchase.

A few weeks ago I stumbled across a copy of the book Spring Chicken: Stay Young Forever by Bill Gifford. I keep a running list of books related to health and aging, but this one wasn’t on my list and caught my eye. I’m so happy I picked it up. The comprehensive information in the book blew me away. I will summarize a little bit below but I highly recommend picking up a copy.

The author of the book, Bill Gifford, is a journalist who became curious about aging after watching the very different aging trajectories of his great uncle and his grandfather. How could two siblings live such drastically different lives? His great uncle was diagnosed with Alzheimer’s disease and died in his 70’s while his grandfather lived a very active and playful life, still farming into his 90’s when he suddenly passed...

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Focus on Gratitude for Healthy Aging

A few weeks ago, I was talking to a friend who admitted he felt that everything had gone wrong for him his whole life. Granted, he was having a difficult week and it was overshadowing everything in his life. It was all doom and gloom, and as I was listening I realized he wasn’t looking at his life through the right lens.

When I asked him to list at least one thing that had gone well for him, he was at a loss. He said there wasn’t anything he could think of. So I pointed out that he was happily married, with two healthy young children, and had recently moved into a new home his family loved. He sat there quietly for a moment and I saw his demeanor change instantly. The reality set in that he would never be happy with anything he accomplished in his life if he hadn’t been able to acknowledge the things he was grateful for first.

It’s likely you’ve already heard about the benefits of a gratitude practice. Research has found that people with a regular...

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The Answer to Healthy Aging is to Focus on Less

The other day I was browsing through the comments in a Facebook group of women over the age of 50 discussing fitness. One caught my eye, and it’s not because it was the first time I had read the sentiment being expressed.

It was a woman frustrated with the amount of conflicting information coming at her from the diet and fitness industry. She couldn't decide where to start. Keto or intermittent fasting? Should I buy books on these approaches? What are macros? What fitness program should I follow? CrossFit or Orange Theory?

The underlying issue was too much information to make a decision. The overwhelm in her plea was clear. And within the comment, she also mentioned feeling the need to purchase a bunch of equipment and supplements before she could even get started.

And therein lies the problem. Our lack of health isn't due to a lack of information. Instead, information overwhelm leads us down a path of not taking action. And that is the most dangerous path of all. 

The...

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3 Mindsets Preventing You From Improving Your Balance (And What to Do About It)

 

Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you we will earn a commission if you click through and make a purchase.

Does your balance seem to keep getting worse no matter what you do? Never feel like you’re making meaningful progress?

If so, you aren’t alone. The inability to both set realistic health goals, especially for balance issues, and reach them is one of the most common concerns I hear from my clients at their first therapy visit. And as I get to know them, it’s clear why this is a recurring theme in their lives.

Many of us develop the bad habit of holding on to self-limiting beliefs, as Gay Hendricks does an excellent job of highlighting in The Big Leap: Conquer Your Hidden Fear and Take Life to the Next Level. These subconscious mindsets have the potential to limit all areas of our lives and are even more dangerous when we don’t realize we are holding onto them. And you may not realize how often...

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10 Quotes to Change Your Perception of Aging

 

In my years as a physical therapist and restorative exercise specialist helping adults age well, I’ve realized aging well has more to do with mindset than any lack of knowledge of health. The adults I encounter who age well both view aging as a positive experience and maintain a strong mind-body connection as they age. The clients I’ve worked with have inspired me to do a lot of research over the years on healthy aging and these quotes have all inspired me along the way. I hope they do the same for you.

“Becoming an Old Person in Training makes it easier to think critically about what age means in this society and the forces at work behind depictions of older people as useless and pathetic. Shame can damage self-esteem and quality of life as much as externally imposed stereotyping. Becoming an Old Person in Training is a political act, because it derails this shame and self-loathing. It undoes the “otherness” that powers ageism (and...

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3 Tips to Live a Healthier Lifestyle

“How do I live a healthier lifestyle?” is one of the most common questions I’m asked as a physical therapist and movement coach. There is an infinite number of technical tips and interventions I can educate my clients on, but the reality is none of them matter until we first address our the most basic levels of our health and beliefs surrounding our health first.

In my years of practice, I’ve noted common patterns of thoughts and habits among individuals who lead overall healthy lifestyles and consistently meet their health goals. And on the other hand, sets of habits among those who continue to fall short of living the life they dream of living.

There are several layers to living a healthy lifestyle, and it doesn’t help to focus on the more advanced layers until you have a solid base in place. Like any other skill in life, we need to master the basics before moving on to more advanced techniques. The base of healthy life choices addresses the...

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We’re All Old People in Training, So Train Wisely

 

“Becoming an Old Person in Training makes it easier to think critically about what age means in this society and the forces at work behind depictions of older people as useless and pathetic.” -Ashton Applewhite

When most people talk about aging, they portray this picture of decline. Hold onto this misguided belief the best years are behind them. Sadly the anti-aging message is pervasive in our society. And the increasing rates of social isolation among older adults speaks volumes about our views on aging.

But what if instead, we looked at aging as a time of growth? How drastically does that change this image?

There isn’t something specific about aging that causes a state of decline. Your beliefs are what cause change with age. Nothing more. By telling ourselves we've gotten "too old to..." we initiate the process of decline. If we'd just admit that yes, we are in fact getting older, embrace this fact, and view aging as an opportunity for further growth we’d...

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