Health Talk Today


Obesity and Type 2 Diabetes

An HBO documentary

It’s more important than ever to take action now.

It’s time to eat healthy.

If you sit for long periods of time, get up at least once an hour and take a walk or do some stretching and exercises. Check out these Office Exercises that you can do right now.

Leave a comment with your thoughts.

Marilyn Kvasnok

Never Leave the Playground

Stephen Jepson | Never Leave the Playground | How to stay young in mind and body #video

Stephen Jepson is 71 years young. He’s on the go all day long. It’s what keeps his body and mind in great shape.

Stephen is an inventor, a retired college arts professor and a ceramic artist. But today, his focus is balance. As people age, they begin to lose their ability to balance. Stephen believes the activities he spends his day doing, has helped him keep his balance. It has also kept his mind sharp.

Every time I watch this video I see something new. The last time, I noticed he has 2 different colored shoe laces! Isn’t that just like a kid?

Can you do what Stephen Jepson does?

No matter what your age, it’s never too late to start. Begin with something simple and gradually increase repetitions and difficulty. If you think it’s work, you probably won’t keep doing it. Take a lesson from Stephen. He’s having fun. He’s like a kid, playing in the playground.

What are you doing to keep moving and learning?

Leave a comment with your favorite staying-young activity.

Marilyn Kvasnok

Office Exercises

Whether you work in an office cubicle, a private, corner office with a view or your home business office, you’re probably doing a lot of sitting. Several times during the day, it would be a good idea to get up and DO SOMETHING … And I don’t mean going to the employee lounge for coffee and a donut or outside for a smoke. If there’s no where you need to go, like to another office or walk upstairs for a meeting, at least get up and exercise.

Here’s a chart with easy office exercises that will inspire you to stand up, stretch, reach and do a short exercise routine.

Office Exercise Poster

Download the full size Office Exercise Poster.

See how to do each of these exercises and rate them yourself.
Washington Post article: A workout at work?

Leave a comment with your favorite exercise routine.

Marilyn Kvasnok

Effective and Fun Exercise Ideas For Seniors

Guest post by Felix Marsh, team member at Heritage Independent Living.

Want to guest post? I’d love to publish your health related article.
Contact me

It is vitally important for seniors to exercise regularly in order to maintain a good level of health, fitness and independence. And it is a mistake to think that because you are getting older it is less important to exercise!

If muscles are not used regularly, they will begin to shrink. And unfortunately, because people have a tendency to slow down and do less as they grow older, this can become a problem and overall health can suffer. With regular gentle exercise however this can be avoided and joints and muscles can remain healthy and flexible for much longer.

I am not necessarily talking about going to the gym or jumping up and down in an aerobics class. Although, if you are fit and energetic enough, this would be an brilliant way to keep fit. There are a number of different types of exercise for seniors to choose from. And as well as being good for your health, exercise can be great fun and open up all kinds of social opportunities.

It is important to be aware of your limits when participating in any kind of exercise. Take it at your own pace so as not to overdo it. Seniors who have pre-existing health conditions are advised to consult their medical practitioner to discuss any doubts or worries they have before taking part in any strenuous activities that could potentially compromise their current level of health or fitness.

Here are some ideas to get you thinking…

Effective & Fun Exercise Ideas For SeniorsWater
Exercising in water is a great way to stay in shape. Even those with limited mobility can take part in this type of exercise due to the great support and resistance water provides for the joints and limbs.

Swimming is of course, an excellent way to stay healthy. But even if you cannot or would prefer not to swim, another option would be to take part in exercise classes in a pool, which can be great fun and good for your health.

Effective & Fun Exercise Ideas For SeniorsWalking
Getting out for regular walks is easy and of course this option is completely free! Just a short stroll around your neighborhood a few times a week can help to keep unwanted weight at bay and strengthen your bones. Stopping to chat or say hello, or even better, walking with a buddy can be beneficial socially, too. Simply getting outside in the natural sunlight avoids the risk of many health conditions including osteoporosis which is caused by a lack of calcium, leading to weakness in the bones.

Effective & Fun Exercise Ideas For SeniorsYoga
Joining a yoga class for seniors is a wonderful choice as yoga offers both physical and psychological benefits through its combination of gentle cardiovascular exercise, relaxation and breathing techniques. Having mastered the basics, it is possible to fit in a little yoga practice at home, too, as yoga requires nothing more than a mat and some comfortable, loose clothing!

Many seniors have a great time strutting their stuff in local groups. And even if you were only blessed with two left feet, this is a highly sociable way to stay fit whilst meeting friends and having a lot of fun whilst listening to some ‘proper music!’

Effective & Fun Exercise Ideas For SeniorsCycling
Cycling doesn’t have to mean lycra shorts and shiny space age bikes despite what a lot of the cyclists one sees racing around this summer would tell you. Nipping down to the shops or going out for half an hour for a ride around the neighborhood every few days on a comfortable bike is a brilliant way to get some fresh air and work your muscles.

Take it easy at first if it has been a while since you got on a bike. But once you get the hang of it again, you will discover the freedom of the road without a scrap of lycra or Kevlar required! The final thing to say on bikes is that nowadays they all come with lots of gears as pretty much standard, so don’t worry too much about the hills!

Many seniors already do this activity perhaps without realizing the health benefits. Gardening is a low impact form of exercise with a wide range of positive physical and psychological side effects. Stretching, bending, pulling, digging, squatting are all part and parcel of gardening. And therefore, as you complete the activities you can say to yourself that you are keeping the garden looking good and staying fit at the same time. Perfect!

Quality of Life
There are of course, many other kinds of exercise you could get involved with. The important thing is to choose something that you will enjoy and make it part of your daily or weekly routine. If you don’t enjoy it and it feels like a chore you will feel less motivated and be less likely to exercise regularly. Should this happen just try something new. Simple!

Being part of a club or group, getting out regularly and participating in any activity you love is good for you. So, if you know you could be doing more to maintain your health, look locally to see what is available and go for it!

Getting into good habits early on is the key, but better late than never definitely applies to exercising at any stage of our lives whether young or old.

Eating a healthy diet and keeping fit whilst enjoying a hobby, sport or class of your preference will ensure you enjoy a good quality of life throughout your senior years, keeping both your mind and body active and you happier and healthier to boot!

Felix Marsh, Heritage Independent LivingHeritage Independent Living is a respected Live-in Care introductory agency. We match experienced live-in or daily companions and carers with a wide range of people from elder citizens, wishing to maintain an independent lifestyle, to physically or mentally disabled clients of all ages.

Whether you’re a senior or not, what fun exercise do you recommend?
Leave a comment with your effective and fun exercise ideas.

February is American Heart Month

American Heart Association
According to the American Heart Association

  • More than one in three adults has some form of cardiovascular disease.
  • The good news is 80% of heart disease and stroke can be prevented.

Life’s Simple 7 keys to prevention

Control cholesterol
Cholesterol is more than just a number. One important factor is the ratio of good cholesterol (HDL) to bad cholesterol (LDL). The more HDL in your blood, the better the ratio. Keep your cholesterol in check by reducing and/or eliminating the bad fats in foods like greasy burgers and bacon.

Manage blood pressure
Blood pressure can be controlled with medication or try these low blood pressure tips.

Reduce blood sugar
Prevent diabetes by living a healthy lifestyle outlined here. Check your blood sugar with a simple blood test. If you have diabetes, control it with diet and exercise. And take your medicine if your doctor prescribes it.

Eat right
Eat less red meat. Eliminate boxed, prepared and over processed food. Stop eating white flour and sugar.
Eat more fruits and vegetables. Follow the food pyramid or go vegan.

Lose weight
There’s no magic to losing weight. To lose one pound, you need to …
Eat 3,500 calories less
Burn 3,500 calories more
Or a combination of both
You’re invited to do a 180 turnaround. 90 Days to lose the weight. Then 90 days to learn how to keep it off.

Get moving
Walking is one of the best exercises. All you need is a good pair of shoes and get moving.

Stop smoking
There are lots of good reasons to stop smoking. And NO good reason to continue smoking. Top 10 Reasons to Quit Smoking

What Are My Chances of Getting Heart Disease

Make the Effort to Prevent Heart Disease with Life’s Simple 7
What Are My Chances of Getting Heart Disease?
American Heart Association

Leave a comment with YOUR heart healthy tips.

Marilyn Kvasnok

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