PFTL News November 2021

HOW BAD IS IT TO NEVER DO CARDIO   (from Livestrong.com October 23, 2021)

There are people who absolutely love doing cardio every day… and those who don’t. So if you’re in the no-cardio camp, you might be wondering if your strength workouts are enough to keep your heart healthy and strong.

Current physical activity guidelines for adults recommend that you should get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise each week. That amounts to about 30 minutes of moderate-intensity exercise or 15 minutes of vigorous-intensity exercise five days per week.

What that looks like exactly depends on the type of exercises you do. For example, some of the best cardio workouts include, walking, running, cycling and HIIT (High Intensity Interval Training).

Why Strength Training Alone Isn’t Enough – There are plenty of benefits to strength training, and it should definitely be included in your workout routine. But avoiding aerobic exercise entirely can negatively affect your body — no matter your goals.

Case in point: An August 2012 study in ​BMC Public Health​ tested the effects of 12 weeks of resistance, aerobic or a combo of both in people with overweight and obesity. The goal was to determine the type of exercise that had the most cardiovascular benefits.

Researchers found that doing a combination of cardio and strength training provided the greatest benefits for weight loss and cardiorespiratory fitness, compared with aerobic or resistance training alone.

Plus, focusing solely on strength training can put you at risk for overuse injuries, especially if you’re working the same muscle groups and joints every day. When you don’t allow your muscles to properly recover, you actually inhibit them from repairing so that they can grow bigger and stronger.

By mixing up your workouts with low-intensity cardio, you can give your muscles a break and build your cardiovascular endurance.

If you only do strength training, it may become more difficult for your heart to pump blood because it thickens your heart’s walls. In the same way, doing only aerobic exercise can make your heart’s walls too thin, so your heart can’t contract properly to pump blood throughout the body.

Ideally, the best way to maintain healthy cardio health is to include both strength training and cardio exercises in your workout routine, Nelson says.

HOW SMARTPHONES ARE HELPING SENIORS MAINTAIN THEIR HEALTH

By Guest Writer: Sharon Wagner of seniorfriendly.info

Smartphones aren’t a young person’s game anymore. According to Pew Research, about half of adults over the age of 65 own a smartphone. Those smartphones can connect the senior community to important resources and tools that can help maintain well-being. Here are a few ways that seniors can put their smartphones to work on improving their health.

Online Assistance For Finding the Right Insurance Plans – Medicare’s Open Enrollment period is October 15th through December 7th each year. While this can still be a complicated process, it was a lot worse before smartphones came along. Just a few years ago, the best option for those wanting to make an informed decision was to talk to insurance specialists to learn about their Medicare options. They might need to travel to their local library, hospital, or another site to get the necessary information, but now it’s at their fingertips. 

Medicare.gov has all the information seniors need. Plus, the website can connect seniors with Medicare experts in their area who can answer their questions. Now seniors can get the help they need without leaving the comfort of home, which is a boon to those with mobility concerns. Once seniors choose the plan they want, they can enroll right on their smartphone.

Access to Health-Tracking Apps –   one of the best ways for seniors to maintain their health is through health-tracking apps on their smartphones. Many of these apps are free and can provide insight into a senior’s health. Apps can count steps, track heart rate (which is great when you’re working out, either on your own or with a trainer) and even help them maintain a healthy diet.

Some seniors may need to upgrade their smartphones to put these apps to work. Thankfully, there are plenty of plans out there that make smartphones affordable. Look for providers who offer credit towards the purchase of a new phone or break the cost down into affordable monthly payments.

If you are in the market for a new phone, consider the Samsung Galaxy S10. It’s ultra-speedy and has ample memory to keep your apps going strong, and the generous, clear cinematic display makes it easy to check in on your workout’s progress. Apple fans might like the iPhone XS Max. It also has a big screen for easy viewing (make sure you pick up a screen protector to keep it safe!) and plenty of battery life so health tracking apps don’t drain the battery too quickly.

Tech to the Rescue – More seniors are choosing to age in place, living in their homes as opposed to moving into a senior living community. While there are many benefits to this choice, it often means that they are spending more time alone. As seniors can be at a higher risk of falls and in-home accidents, having a smartphone on hand could help them get access to emergency services a lot faster. Smartphones make it easier for seniors to call for emergency services without needing to get to a landline phone.

More than that, though, smartphones offer apps and technology to help seniors in an emergency. There are apps that can detect when a senior falls and ring an emergency contact. There are also panic button apps that seniors can press when they need help, replacing the old expensive monitoring services. Some of these apps may have monthly service charges attached, but for peace of mind for seniors and their caregivers, they can be priceless.

Another option is to add some smart tech to the wardrobe or home. These can often be synced with phones so loved ones can be notified if trouble arises. From virtual assistants that help seniors remember medications to watches that call for help if a senior falls, tech is helping older adults stay happy, healthy, and independent.

Technology can help seniors in a wide variety of ways, especially where phones are concerned. Most of these tools are free or affordable, and they boost independence while helping with health. In a nutshell, a smartphone can be a great tool for today’s seniors!

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Have a good Thanksgiving and be kind to your relatives and friends.