exercise

4 Ways to Turn Your Walk Into a Workout


While senior fitness offerings continue to explode in gyms around the country, the age-old tradition of simply ‘going for a walk’ still touts loads of health benefits, especially for older adults.

Brisk walking a offers low-impact activity that is relatively simple, can be done most anywhere, is fun to do with friends, and is easily modifiable to increase calorie burn. In addition to strengthening your bones and muscles, routine walking can also help prevent lifestyle conditions like diabetes and high blood pressure, as well as improve your balance, coordination, and even your mood.

If you are looking for quick ways to take your daily walk to the next level, don’t miss these expert tips:

Speed Up
The best exercise is that which gets your heart rate up to at least 55 to 85% of your MHR (maximum heart rate). The formula for MHR = 220 – your age. So if you are 65, for example, your maximum heart rate is around 155. Speeding up your walk so your heart rate climbs over 109 (70% of 155) for at least 10 minutes is going to count as good aerobic exercise that is helping strengthen your heart muscle.

Climb Hills
Walking up an incline naturally requires the body to work harder and use up more energy. This can help you build endurance over time and tone muscle groups in your legs you weren’t previously engaging. If you are concerned about a weak knee, reduce lateral knee movement and prevent discomfort with a knee brace specifically designed for walking.

Change Terrain
Instead of doing your usual walk around the roads in your neighborhood, head to a local trail and take a hike. Hiking up and downhill will burn more calories as well as pose a greater challenge to your balance and coordination skills. Exercising like this in nature has also been shown to boost feelings of attentiveness and positivity.

Add Intervals
Incorporate more intervals of high-intensity activity into your walk and you can both improve your endurance and aerobic capacity as well as give your metabolism a boost. 5 minutes of brisk walking punctuated with 30 seconds of squats, lunges, or crunches, followed by another 5 minutes of walking and then 1 minute of jogging and so on and so forth also spices up your walking routine and makes it a little more fun.

By |2025-01-14T14:58:09-05:00January 14th, 2025|Dr. Mauk's Boomer Blog, News Posts|Comments Off on 4 Ways to Turn Your Walk Into a Workout

Guest Blog: 5 Helpful Tips to Get Better Sleep at Night for Older People

A good night’s sleep is a cure for many physical and emotional ailments for everyone. It is vital for older people also to get deep sleep for 7-8 hours every night. They fell asleep early but wake up early too. As you get older, you generally start suffering from some illness, side effects of medicines, pain, or insomnia. These factors contribute to sleeplessness at night and waking up early. Lack of sleep can cause serious issues like depression, irritation, concentration loss, and memory loss.

Canadian Sleep Society surveyed senior citizens – they found out that 70% of older people face insomnia. Looking at the magnitude of this problem, we bring you 5 helpful tips to sleep better at night.

 

  1. Create an Environment for Sleep

It’s all about how you create the right sleeping environment. There are a few things that will make your bedroom more cosy and comforting. Switch off maximum lights. Keep the room temperature to a lower level. Keep your surroundings as quiet as possible. Sound, bright light, and warm temperature hampers sleep quality.

Don’t try to stay awake because you want to watch a game or party. These habits can prove to be costly. Don’t rely on sleeping pills for sleeping. And no scrolling or checking notifications on the phone before an hour of bedtime.

  1. Let’s Talk About Fabric

The fabric you surround yourself with while sleeping plays a vital role in your sleep quality. Wear loose nightclothes. Use fabric like cotton and other skin-friendly fabrics. You should feel comfortable while sleeping. The fabric of bed sheets and pillows should also be of natural materials that don’t irritate you.

Some of the wise choices are copper bed sheets and pillowcases. They are soft and contain antimicrobial properties. They are hygienic and safe as they are anti-bacterial, anti-fungal, anti-odour, etc. One more advantage of using copper-bedding and pillows is that they come with a self-cleaning feature.

  1. The Golden Health Rule: Diet & Exercise

A diet high in sugar and carbs will hamper your sleep, mostly if you eat them for dinner. White bread, rice, and pasta should ideally not be on your plate. Caffeine is also not a sleep-friendly drink. Avoid caffeinated beverages in the evening times.

Exercise regularly! It produces chemicals and hormones in your body, which induces sleep. But make sure you exercise at least 3-4 hours before your bedtime. Otherwise rise in your body temperature will make it difficult to sleep.

  1. Follow One Schedules

Going to bed at the same time and in the same place helps to fall asleep quickly. Changing sleep timing frequently sends confusing signals to your body. Making some good habits as your pre-sleep routine will enhance your sleep quality.

Reading and listening to music are examples of relaxing things to do before going to sleep. On the other hand, watching TV, drinking alcohol, and heated arguments before bedtime will mess up your ability to fall asleep.

  1. Preserve Your Peace of Mind

It is naturally challenging to fall asleep if you are stressed or feeling anxious. Thus it would help if you learned to manage your emotions well. Worrying about sleep will only keep you awake at night. Develop the ability to keep all your disturbing thoughts aside before bedtime. Try breathing exercises and meditation.

Conclusion

The tips mentioned above are proven for improving sleep quality. Try implementing them if you are facing a problem falling asleep. If you can’t see improvement, consult your trusted physician. They can help you if you have insomnia or any other health condition.

 

Author Bio:

Rory is the R&D Director and passionate entrepreneur, fascinated by the workings of the human body and natural solutions for common health problems. He’s single-minded in his aim to make Copper Defence a brand that’s recognized across the globe, by partnering with global brands to make these high-tech materials easily accessible for everyone. If you’d like to get in touch, email Rory at Rory@copperclothing.com or visit copperclothing.com for copper-infused clothing, pet accessories and more.

 

By |2024-08-28T17:34:29-05:00September 21st, 2024|Dr. Mauk's Boomer Blog, News Posts|Comments Off on Guest Blog: 5 Helpful Tips to Get Better Sleep at Night for Older People

Guest Blog: Exploring active wear for boomer generation

Introduction:

Whether you’re trying to get in shape after years of being sedentary or have always been active, it’s important that you make sure that your clothes are functional.

It’s also important to wear clothes that are comfortable and appropriate for your activity level. Not only will this make exercising more enjoyable but it will also help prevent injuries while working out.

Active wear is available in a wide variety of styles and colors, making it easy to find something that suits your own personal tastes. Here are some tips on how you can choose the right fitness gear:

The benefits of wearing active wear:

In addition to being comfortable and functional, active wear is also versatile. You can wear your activewear for any type of workout, whether you’re hitting the gym or working out at home. Activewear is stylish, yet functional–and it can help you feel confident and look great!

The options for active wear are endless:

When it comes to active wear, the options are endless. There are so many different styles and colors that you can choose from that you may find yourself overwhelmed by all of your choices. That’s okay though! You don’t have to pick just one kind of sportswear–you can mix and match different pieces with each other depending on what activity you’re doing or where you’re going. For example, if I’m going hiking in the mountains I’ll probably wear jeans with some hiking boots (or sneakers if it’s not too muddy), and you can order best boots for men or women online too, but if I’m going mountain biking then I would wear shorts and knee pads instead because they’re more comfortable when riding bikes!

Boomers are wearing more color and patterns than ever before:

As you age, it’s important to maintain your sense of style. While you may have worn all black in your younger years, now that your part of the boomer generation, it’s time to express yourself through color and patterns!

Color is a great way to express your personality–and if you don’t like how something looks on someone else? The answer is simple: wear it yourself along with stylish MK bags! Patterns can also be used as an expression of individualism–and boomers aren’t afraid to stand out from the crowd.

There are many choices when it comes to active wear in every size:

When it comes to active wear, there are plenty of choices for every boomer generation. There are many brands and styles, as well as sizes available. You can find active wear in any color or pattern, style and size–even if you’re looking for something special. You can buy bodybuilding stringer tank tops or gym trousers or shorts online too!

Plus-size options are becoming more readily available in the market:

Plus-size options are becoming more readily available in the market. This is a positive development for the boomer generation, who are no longer limited to one or two active wear brands. There are many options for boomers to choose from, including brands like Athleta and Lululemon that cater to older women with their unique designs and styles. The good news is that there’s an abundance of choices out there now so you don’t have to settle on just one brand or style!

Active wear is available with a variety of styles for all body types:

Active wear is available in a variety of styles, sizes and colors. It’s important to remember that active wear isn’t just for people who are physically active. If you’re looking for something more casual or want to wear your favorite pair of jeans, there are plenty of options out there that won’t make you feel like an old fuddy-duddy.

Active wear helps you feel comfortable and confident:

Active wear is the perfect combination of fashion and function, making it a great choice for older adults. Active wear can be used to make a bold fashion statement while also being functional during workouts. Activewear is designed to fit the body, providing comfort and functionality during athletic activity. Activewear comes in a variety of styles suited for all body types or ages.

Want to start moving your body, this is the article for you.

If you’re a boomer and want to start moving your body, this is the article for you.

You’ve probably heard about how important it is for people to keep moving as they age–and it’s true: regular physical activity can help improve your health, reduce stress and increase happiness. But if it feels like there are so many things in life that need your attention that finding time for exercise seems impossible? That feeling isn’t unusual! The key is starting small with simple activities like walking or gardening that fit into your daily routine.

Here are some tips for getting started on this journey:

  • Wear clothes that feel comfortable when exercising–the right gear will help motivate you throughout the day!
  • Don’t forget sunscreen! Age spots aren’t just something we see in photos anymore; they’re real and they will occur if unprotected skin gets too much sun exposure over time.
  • If possible, try scheduling workouts around other activities such as taking care of kids/grandkids or volunteering at church/school events – these kinds of things provide extra motivation because they remind us why getting active matters so much (and give us something else fun/productive).

Add some new gear when comfortable with your exercise routine:

When you’ve gotten comfortable with your exercise routine, it’s time to start thinking about how to make the experience more enjoyable. In addition to finding new exercises that are right for your body and fitness level, there are also some other things you can do:

Gear: If you want a little extra help with your workout, consider buying some gear. For example, if running is difficult for you because of knee pain or back problems (or any other reason), then an elliptical machine may be better suited for these areas than running would be. Or maybe an adjustable weight bench will give those biceps a boost! On the other hand, don’t waste money on something like a yoga mat unless it’s going to make things easier or more fun–and even then only get one if there’s room in the budget!

Active wear can be a bold fashion statement and also functional during workouts:

When you think of active wear, what comes to mind? Do you see the same old gym clothes that have been around since you started working out in high school? Or maybe it’s those yoga pants that have become your uniform for all things work out-related. While there’s nothing wrong with these staples, active wear can be used to make a bold fashion statement while also being functional during workouts.

The options for active wear are endless and include everything from colorful leggings or sports bras to printed tops and jackets! Boomers are wearing more color and patterns than ever before because they want their clothes to be fun without sacrificing function. There are many choices when it comes to active wear in every size so everyone can participate in this trend whether they’re into running marathons or just trying something new at their neighborhood gym class (and yes–there is such thing as “gym class”).

Conclusion

Active wear is a great way to stay active and look good. It’s also important for you to remember that you don’t need to spend a lot of money on new clothes or equipment; there are plenty of options out there that won’t break the bank!

By |2023-09-20T15:13:12-05:00September 20th, 2023|Dr. Mauk's Boomer Blog, News Posts|Comments Off on Guest Blog: Exploring active wear for boomer generation
Go to Top