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Daily activities like carrying groceries from the car to the kitchen and holding hand railings while going up and down stairs have something in common... we use our grip to do these things. Grip strength is easily overlooked when it comes to how it contributes to our overall health. Having a good grip is essential to helping us live a mobile and independent life.
In This Episode You Will Learn:
1). Why we chose to include grip strength as part of an important aspect of maintaining independence as we age.
2). Some of the feedback that Meredith received over the years from training clients and how their grip strength played an important role in their lives.
3). How having good grip strength can help keep you safe from injury by preventing falls.
4). Why a grip strength test should be included in yearly health check ups as we age.
5). Some examples of easy to do grip strength exercises that you can do any time at home or in between workouts.
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We hope the information we've shared in this episode helps you think more about grip strength and why it's so important to helping us live healthy lives. Staying mobile, independent and active as we age is the goal and including some simple and easy grip strengthening exercises during your week can help make a difference when you need it most.
Team Meredith
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“Every life is a story. Thank you for being part of my story.”
This quote is a thank you from me to you all, for making each day enjoyable.
Meredith
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Body aches and pains are a common way of life for most people especially as we age. These aches and pains are not necessarily "serious" injuries but more of a side effect from constant wear and tear of the body over time. Shoulders, knees, hips and your back all get heavy use depending on your lifestyle and can slowly start to show signs of aching etc.
However, for some of these types of pains, natural regular everyday movement can help ease some of the aching on it's own
In This Episode You Will Learn
1). The inspired story behind why we thought to dedicate an episode to addressing common body aches and pains through natural movement.
2). Some of the common causes of regular body aches and pain as we age.
3). Why it's important to make sure what you are feeling is not more serious by going to regular check ups with your doctor or PCP.
4). How regular low impact movement helps lubricate the larger joints in your body which are crucial for helping you staying mobile as you age.
5). Some of Meredith's examples of the kinds of everyday movements you can do to help alleviate common aches and pains.
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We hope the information and tips in this episode are helpful to you if you suffer from constant aching. As mentioned, this type of pain may not always be serious (check with your doctor first) but can still cause us to be less active because of the burden of being in pain. Naturally and safely moving on a regular basis is a great way to minimize these pains which is just another tool to have in your tool box to support a long and healthy life.
Team Meredith
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“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” —Helen Keller
This quote reminds us to stay optimistic in order to succeed and achieve!
Meredith
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Living a busy and active lifestyle can be a great way to remain healthy both mentally and physically. Proper amounts of work, exercise and social activities all can contribute to a healthy life in the long run. However, this can also make it hard to slow down and find periods of relaxation. Finding was to feel relaxed during a busy schedule is also an important aspect of a balanced life and can help prepare your mind and body for busier times.
In This Episode You Will Learn:
1). Some of the misconceptions that we have as a society about what relaxation is and how this can be misleading.
2). Some of the common things in life that keep us busy and take away from the mindset of also including relaxation in our lives.
3). How mentally slowing down and taking time to focus on your body can directly affect your mental relaxation state.
4). How including relaxing music while you slow down and focus on your breathing etc can help you during relaxation.
5). Why low impact and stretching types of exercises are an important aspect of keeping your body relaxed throughout your full day.
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We hope the tips we've shared in this episode are helpful to you or someone you know who may be feeling the effects of a busy life with little rest or relaxation. Getting your mindset into a place where you feel comfortable and refreshed can be difficult and not as easy as we may think. Hopefully you are able to navigate your way through a hectic schedule and carve out time for yourself with these tips and will help keep you going for years to come.
Team Meredith
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“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.” —Dale Carnegie
This quote reminds us that sometimes failures help lead you to success.
Meredith
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There are many reasons why people may have stepped away or taken a break from regular exercise. Injuries can occur, unexpected illness or just life in general can throw us some curve balls that interfere with our lives. This is entirely OK and normal.
You can't control what will happen in life but you can control how to get back into exercising when you are ready and it may not always be very easy, especially if you've been away for a long time. Luckily there are a few things you can keep in mind when it's time to help keep you safe and motivated.
In This Episode You Will Learn:
1). Some of the most common reasons why we take time off from regular exercise and how longer periods can make it more challenging when you are ready to start again.
2). Meredith shares many of the comments, feedback and stories that we receive from subscribers and listeners and some of their struggles with getting back into exercise.
3). Why starting off with basic stretching is important when you've been away and how this can help make the transition easier on your body.
4). How starting off with Low Impact Cardio Style exercises are great way to get your mind and body adjusted to exercising again.
5). Why it's so important to not get discouraged when getting back to exercise and feeling like you aren't at where you used to be. It takes time and patience and you will succeed.
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We hope these tips are helpful to you or someone you know who may be ready to get back into exercising after an extended time away. It may be easy to think that we can jump right back in where we left off but you will risk injury and other side effects if not done in the safest manner.
With a little patience and practice, you'll be feeling right at ease again with exercising and back on your way to a long and healthier life.
Team Meredith
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“It is only when we take chances that our lives improve. The initial and the most difficult risk we need to take is to become honest.” —Walter Anderson
This quote reminds us to be honest with ourselves, and take chances that are best for us.
Meredith
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As we age, it may be easy to assume that our memory will be affected and there is nothing we can do about it. This may be true for some cases but in reality, our memory and cognitive sharpness is just like any other muscle in our bodies.
The attention we pay to "exercising" our minds is just as important as staying in good physical health. The same habits that we use to stay physically independent can also be applied to our cognitive functioning including our memory.
In This Episode You Will Learn:
1). Some of the things that cause us to think that we are losing our memory and cognitive thought as we get older.
2). Why in most cases, feelings of losing your memory shouldn't cause for concern in older adults.
3). How the study of aging and memory has grown over the past generations especially as a larger part of the population is aging well into their 70's 80's and even 90's.
4). How limiting distractions either by minimizing tasks or commitments can help "de-clutter" your mind and provide clarity for thought etc.
5). Why putting emphasis on a healthier diet is important to cognitive function and how it can help with memory and thought during the day.
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We hope the tips we've shared in this episode are helpful to you or someone you know who may be feeling like memory loss is becoming an issue. Taking the necessary steps to practice and exercise our memory function is something that can be done by all ages and should be included in normal self care practices. Keeping our bodies AND minds in shape is the name of the game to a longer, more independent, healthier life.
Team Meredith
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“I am grateful for what I am and have. My thanksgiving is perpetual.” — Henry David Thoreau
This quote is a reminder to you all how grateful I am for you! I thank you each day for helping make me who I am today.
Meredith
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Experiencing a fall can be traumatic not just for you but for loved ones around you. Falling at any age can be dangerous but falling in our later years can cause physical, mental and emotional challenges as well. If you’ve experienced this or know someone who has then the first thing on your mind is to never have to go through it again.
Luckily, there are things you can do to help minimize the occurrence of another fall which are easy to implement and safe for many living situations.
In This Episode You Will Learn:
1). How this topic of preventing future falls was inspired by an email from one of our subscribers and what their story was when experience a recent fall.
2). The effects that falls can have especially on older adults which can impact you physically, mentally and emotionally.
3). Why it’s important to have spatial awareness in your environment and knowing where your body is at all times within your space.
4). How the spaces we live in are always changing with furniture, rugs, pets, pillows etc which can all serve as trip habits if you are not aware of them.
5). Why it’s important to communicate with your PCP about the medications and doses you may be taking to help ensure stability and mobility at all times.
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We hope the tips and information in this episode helps you or someone you know who may have have experienced a fall. The small changes that can be made to prevent another fall can be implemented easily and help save you from possible long term effects. Keeping you safe and healthy is always the key no matter what situation you are in.
Team Meredith
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“May you be strengthened by yesterday’s rain, walk straight in tomorrow’s wind, and cherish each moment of the sun today.”- Ojibwe Saying
This quote reminds us to grow from our past, be strong into our future, and remember how important hope is for today!
Meredith
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Regular exercise is important to include in a weekly schedule because it contributes to keeping all facets of the body healthy. However, the day in and day out process of exercise can also lead to soreness in joints, muscles and ligaments. This type of soreness may not always be “serious” as it comes with the normal process of building muscle and working up your cardiovascular system.
Regardless, soreness can contribute to a lack of motivation and discomfort when it comes to exercise. Luckily there are some things you can do to help ease soreness which will help keep you and your body on track with maintaining a regular exercise schedule.
In This Episode You Will Learn:
1). Why we decided to dedicate this episode to learning about body soreness and why it’s such an important part of living an active lifestyle.
2). What causes the soreness after exercise and what does it mean for the body when this occurs.
3). How regular stretching after your workouts helps lengthen and loosen you muscles which can help lessen the chances of regular soreness.
4). The importance of staying hydrated throughout the day and how that directly contributes to minimizing soreness after exercise.
5). Why making sure you get proper rest periods in between workouts is important when it comes to recovery and minimizing stiffness and soreness.
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We hope the tips in the episode are helpful to you if you are experiencing regular soreness and pain from exercising. As mentioned, not all pain is bad and it is most likely and indicator of your body adjusting to the changes occurring from your workouts. However if you are experiencing severe pain or pain that doesn’t go away we definitely recommend checking with your doctor. Working through normal soreness is always an option and taking care of your body sure always be high on the list of things to reach a long and healthy life.
Team Meredith
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“Gratitude turns what we have into enough.”-Unknown
This quote reminds us that with gratitude for what we have, we realize we have enough in our life!
Meredith
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Working up your lifestyle to include regular exercise is no easy task especially as we age. It can also be frustrating to finally accept exercising as part of your life and yet not see the changes that you were expecting. Losing weight, building muscle and feeling stronger and healthier are all effects of regular exercise but it may not happen as quick as you would like.
In This Episode You Will Learn:
1). How committing to losing weight or building muscle as goals can add to our frustrations when we don't see the results we we're hoping for after exercising.
2). Why it's important to be aware of the fitness and health market and know that not all "short cuts" are healthy choices to help speed up achieving your fitness goals.
3). Why it's important to focus on how you "feel" after exercising and the positive impact it has on your life instead of basing it only on vanity metrics like weight and physique.
4). How the relationship between fat and muscle directly correlate and how to incorporate a workout schedule that focuses more on an "all around" approach instead of focusing on just one thing like losing weight or building muscle strength only.
5). The importance of focusing on other benefits of exercise like mood improvement, heart health and a strengthened immune system which helps keep you healthy in ways that you may not visually see.
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We hope you found value in this episode especially if you are on your own journey to better health and an active lifestyle. The effects of regular exercise and a healthy life do manifest themselves with consistency and commitment. Our hope is to encourage you to stick with your program and don't give up! The benefits of your hard work will pay off.
Team Meredith
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“Push harder than yesterday if you want a different tomorrow.” – Vincent Williams Sr.
This quote reminds us that in order for a different and better tomorrow to occur, we must push ourselves each day!
Meredith
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Exercising regularly has many lasting benefits like added strength, flexibility, balance, heart health and so much more! But what happens when you feel like your body is just not responding to your workouts anymore or you feel tired and unmotivated to stay consistent? Your recovery periods after exercising may be to blame.
In This Episode You Will Learn:
1). Why recovery is so important when it comes to an active exercise schedule and why it often gets overlooked.
2). How consistent stretching after a workout can help improve your body’s resilience to injury and wear down.
3). Why it’s important to be aware of the methods you choose for hydration and the growing market of products that claim they are the best way to re-hydrate.
4). How getting the proper amounts of rest and sleep are key to helping your body repair itself so you are ready to exercise as maximum energy again next time.
5). The importance of considering a regular massage to help your muscles, bones and tendons recover faster after weeks of consistent exercise.
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We hope the tips we’ve shared in this episode help you with your recovery periods after exercising. Making sure your body has had enough rest and nourishment in between workouts is key to maintaining a healthy schedule and giving you body what it needs will help you live a long and lasting active lifestyle for years to come.
Team Meredith
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“I have chosen to be happy because it’s good for my health.”- Voltaire
This quote reminds us to stay positive and happy, because it truly is good for our overall health.
Meredith
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Osteoporosis (moderate to severe bone loss as we age) is becoming a very common condition in modern day adults. As of now, 54 million people age 50 or older have osteoporosis or are at risk of getting it. About 9 million people have osteoporosis; most are White or Asian American and about 20 percent of American women over the age of 50 already have osteoporosis. (HealthyAging.org)
With these kinds of statistics it's easy to see the growing problem that people are encountering as they age. Fortunately through exercise, we can help curb the effects of this disease and allow those who suffer from it still lead very normal lives.
In This Episode You Will Learn:
1). Some of the common feedback we receive from subscribers and followers on how their degrading bone density is affecting their lives and limiting the amount of activities they can participate in.
2). Why it's important to communicate with your doctor and PCP and to make sure you are cleared for lower impact/slow exercise before you attempt to start.
3). How simple lower body exercises can help build strength in your bones as well as activities like regular walking using gravity as your counter weight can make a big difference.
4). Why regular stretching throughout your body is very helpful when doing exercises to build up your bone density and how it helps keep your joints and muscles flexible and loose.
5). Meredith's recommendations of how often you should exercise and what types of exercises you should do during the week to help build your bone density and strengthen your muscles around them.
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We hope the information we've shared in this episode is helpful to you or someone you know who suffers from osteoporosis. This growing disease effects more people each year and taking the necessary steps to counter this disease can help lead to a very successful active life style, now and into the future.
Team Meredith
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“The secret of getting ahead is getting started.” — Mark Twain
This quote reminds us that sometimes all we need to do is get started, and that will motivate us to keep going and even get ahead.
Meredith
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- Se mer
