wellness

Flexibility and Senior Fitness for Longevity

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A few weeks back, in the last edition of the Change Well newsletter and podcast (located at this link), I discussed my intent to focus on training for the Senior Fitness Test.  The Southwest Nebraska Public Health Department developed the program that I just started doing.  It is called Fitness Reaching Older Gen’s (FROG) and focuses on flexibility, which is critical to everyone, especially older ones like me with creaky joints.  But first, a few stories about how I realized I needed to focus on this program.

Entering my senior year has been an eye-opening experience regarding fitness. In my middle years, I focused on endurance, strength, and cycling. Increasingly, however, I’ve realized that flexibility and mobility are just as—if not more—essential for maintaining independence and longevity.

That realization didn’t come quickly. At 55, I was in complete denial of aging. In what I thought was a hilarious act of rebellion, I staged a ritualistic burning of my AARP card application on YouTube. Unfortunately, the part I cut from the video was even funnier—and almost fatal. The card caught fire rapidly, and when I rushed for water to douse the flames, the pan I grabbed had oil residue. Suddenly, I wasn’t just rejecting aging; I was nearly burning the house! Not great for my health, nor the well-being of those around me. (Although, let’s be honest, that video would have gone viral.)

The Importance of Senior Fitness

Aging doesn’t have to mean losing function or freedom. Staying active well into our later years can reduce the risk of falls, improve balance, and enhance our overall quality of life. However, I have found that I can no longer do the half marathons of my youth. Instead, I need to focus on flexibility and mobility.

Stretching and mobility exercises are key to keeping joints healthy and preventing stiffness.  Even though I do not like stretching, I have found that I need it.  I have a gimpy knee and want to stop being the little, lame middle-aged man this spring.  Here is a poem (with all due respect to e.e Cummings) I wrote a few Springs ago while running on Town Lake. Here is the link to the original blog post.

In Just-

Spring   , when the stiff

middle-aged man

shambles far and wee!

And the ground-beneath

is puddle-painful

From too much running too soon,

As the hobbled, Senior man

limps slow—ly far and wee!

Staying Functional with the Senior Fitness Test

So how will I avoid being the lame little senior man this year? I am starting this Saturday, March 1st, by taking the Senior Fitness test to gauge my fitness.  The Senior Fitness Test (also called the Fullerton Functional Test) is designed to gauge physical function in older adults and includes:

  • Chair Stand Test: Measures lower-body strength and endurance.
  • Arm Curl Test: Assesses upper-body strength.
  • Two-Minute Step Test: Evaluates aerobic endurance.
  • Chair Sit-and-Reach Test: Tests lower-body flexibility.
  • Back Scratch Test: Checks upper-body flexibility.
  • 8-Foot Up-and-Go Test: Measures agility and balance.

The link to the test and expected scores can be found at The Senior Fitness Test.  I will need to improve on the Chair Stand Test, chair sit-and-reach test, and the back scratch test.   I will let you know next week how much I need to improve. 

After getting my initial score, I will set up a weekly routine based on the Southwest Nebraska Public Health FROG manual exercises at the FROG Manual link. In two weeks, I will post my routine on my blog websites.

How I Finally Embraced My Age (Thanks, Boots!)

In addition to my FROG training, I intend to switch up my fitness routine this year by doing more Step Aerobics by Paul Eugene.  I accidentally ran across his engaging and fun fitness, low-impact exercises.   My dog, Boots, was howling at thunder like it was the apocalypse at 3 AM on a stormy night. I finally calmed him down, but I could not get back to sleep.  So, I did what any rational person would do at 3 AM: I did aerobics with Paul Eugene.

Wait, what? That doesn’t sound logical.  Well, I wasn’t about to compose an entire album of dog lullabies. Since I was up anyway, and it was a weigh-in day for WW, I figured I might as well move. But I wasn’t ready for high-intensity training, so I did something I swore I’d never do—I watched a senior fitness video by Paul on YouTube (check out his channel at this link).

And you know what? It was amazing! I had avoided senior-based workouts, thinking they’d be boring or ineffective. But Paul Eugene’s videos were energizing, fun, and at the right level for a great workout.

How to Improve Flexibility and Stay Active

Maintaining flexibility doesn’t require a drastic lifestyle change. A few small, consistent habits can make a big difference:

  1. Daily Stretching: Incorporate simple stretches for the hamstrings, shoulders, and back.  This recent blog post discussed the importance of stretching and sleeping.
  2. Low-impact aerobics: These low-impact exercises improve flexibility, balance, and mental clarity.
  3. Strength Training with a Focus on Range of Motion: Lifting weights through a full range of motion keeps joints mobile.
  4. Hydration and Nutrition: Staying hydrated and eating anti-inflammatory foods can help maintain joint health.

Final Thoughts

If you’re in your 50s, 60s, or beyond, don’t be like the Tin Man from the Wizard of Oz.  Loosen your joints by stretching, and keep the muscles lubricated by drinking plenty of water.  And if you ever find yourself up at 3 AM with a panicked dog? Well, you know what to do.

7 Essential Books for Wellness and Personal Growth

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My Wellness blog today is a little bit different. I will discuss the importance of reading, writing, and arithmetic in keeping healthy, wealthy, and wise.

Reading

I am and have always been a voracious reader. I read everything from science fiction to poetry, historical fiction, wellness books, and the latest David Baldacci book. Reading has been key to my Wellness journey for two reasons.

First, audiobooks have helped entertain me as I worked out. It is called learning while burning.  I walked 10 miles while listening to Malcolm Gladwell’s Talking to Strangers. I was so enthralled with the book while learning to talk to unfamiliar groups that I didn’t mind the Texas heat.   The book improved my civility as I sweated off the pounds.

But I do not always listen to audiobooks. Sometimes, to retain more information, I relax and read a written book. This helps bring about wellness in a different way. In this case, I read for retention and relaxation. Some spiritual books even help me with the practice of mindfulness and prayer.

“Waiting on the Word” by Malcolm Guite is one book I am reading now. If you do not know Malcolm, I highly recommend him. He is an Anglican priest, poet, commentator, songwriter, and singer in a rock’n’roll band. Here is his blog page.

Waitning on the Word by Malcolm Guite helps my wellness
Waiting on the Word Malcolm Guite

“Waiting on the Word” is a series of poems with associated commentary and reflection for Advent, Christmas, and Epiphany. I am reading this Advent, which has helped me with my prayer life.

Seven Books for Wellness

I also read books to inform myself on different aspects of wellness. Here are seven books I’ve read in the last few years to help me grow in this area.

1. Bill Bryson’s “The Body” is essential for anybody trying to heal their body and improve their overall health. The book is excellent. It gives insight into the human body, from the brain down to the toes and everything in between.

2.  “From Strength to Strength” by Arthur C Brooks is perfect for those who are getting older and want to figure out their next mission. It talks about how you use the fluid intelligence of your earlier years differently as it becomes more crystallized into wisdom.

3.  “Essentialism” by Greg McKeown discusses simplifying your life by breaking it down to the essentials. In this way, you relieve anxiety and do not become as focused on the minutiae of life.

4.  “Think Again” by Adam Grant talks about how you can constantly improve by changing your mind. The book provides the best techniques to change direction and discern where to go.

5.  “The Power of Habit” by Charles Duhigg and “Atomic Habits” by James Clear are essential to understanding how to use habits to improve yourself.

6. “Green Lights” by Matthew McConaughey is a surprising book about how Matthew accomplished his success in life by chasing the green lights instead of fretting about the stoplights.

7. “10% Happier” by Dan Harris gives insight into the simple tasks you can do day-to-day to feel more fulfilled and, in general, happier.

I could go on with many others. If you look at just my audiobooks, I’ve listened to over 250 books in the last five years.

What About Actual Reading

I read a lot less in physical form, but audiobooks are a good way to get an initial survey of a book that you may want to dive into deeper. And if you want to go on a long walk to lose weight, nothing beats “The Game of Thrones” in audiobook form while walking long distances.

Writing for Wellness

Enough about reading, so let’s move on to writing. Writing is excellent for wellness in three different ways.

Journaling can be an excellent way to relieve stress and anxiety while remembering what you are thankful for and the lessons you learned that day. I have kept a journal for the last 10 years and have somewhere along the lines of 40 fully completed journal books. The journaling book I am currently using is the Gratitude Journal, and I like it because it has both a day portion and an evening portion, so you can plan your day and see how you did during the day. It also provides a weekly challenge and a quote that inspires you daily.

A second form of writing that helps with wellness is blogging. It is helpful in several ways. First, it enables you to cement new ideas and concepts as you learn them. I find myself reading my older blogs to remember lessons I have learned and reinitiate those practices.

Second, it distracts you from the TV and other mind-numbing activities that don’t help you improve.

Lastly, it allows you to play it forward in part by sharing the lessons that you have learned so that others can succeed. I also find inspiration in writing, especially poetry. It takes my mind out of the day-to-day minutiae and lifts it to contemplate something larger than myself in my petty once it needs the hour.

Arithmetic and Wellness?

Most of you can determine why writing and reading are essential to wellness. But I may have questioned what arithmetic has to do with wellness.

I have not previously blogged about this, but I teach high school math part-time. I have found that preparing for my lessons has sharpened my mind and problem-solving abilities. Solving a math problem also gives you a sense of immediate satisfaction and accomplishment when you get it right. It also helps you exercise that most important muscle, the mind, as you struggle with an algebraic concept that you may have known forty years ago but had forgotten. It is also rewarding to pass on the love of math to another generation.

Your 8th Grade Teacher Was Right!

I also love studying the algorithms and math behind wellness applications such as WW and Noom.  Call me a geek,  but knowing how WW Smart points are calculated and how those calculations have changed over the years has made me more nutritionally aware.

So there you have it. Your 8th grade teacher was correct when they told you reading, writing, and arithmetic would make you a better person. So, grab a good book, write down your learning, and exercise your mind with math puzzles. I promise you you will improve and change well. You can hear this blog with some additional information on our Podcast Page.

Five December Tips for Reducing Stress This Holiday Season

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Five Wellness Tips to Make It Through December

The Delight and Difficulties of December

I love the holidays in December, but the month can be full of stress for recovering food addicts like me.  The cookies, candies, and cakes that are a fixture of Christmas and other December holidays can make it hard to stay on track with your weight maintenance.

December can also be stressful for mental wellness, especially for those who recently lost loved ones. It can also be lonely for those away from family and friends.

Shopping, preparing for the company, and closing out work before departing for the holidays can also cause stress. When the kids were younger, my wife and I left work and rushed around frantically, trying to get the last Furby or the latest Pokémon game. Equally stressful was Christmas Day, when we showed the kids how to get Pikachu through the cave in the game we had just bought.

Despite all of this, I love Christmas. I look forward to the holidays each year, but I often worry if I will make it through December with my fitness and sanity intact.

Image of song parody video - If we make it through Christmas and December with the holiday stress we will be fine.
If We Make It Through December with Our Wellness intact.

It is Like a Country Song

It is like that old Merle Haggard song, “If We Make It Through December.”  Here’s a new chorus and verse of my devising.  You can hear me sing it on the latest version by clicking this link to the Change Well Podcast or view it on our YouTube video here

If we make it through December,

Everything is going to be all right, I know,

It’s a stressful time in winter,

And I shiver when I see the falling snow.

If we make it through December,

Got plans to exercise when it comes summertime,

Maybe even do a burpee,

 If we make it through December, we’ll be fine.

Got stuck here down at the office,

My boss wanted me to do some extra things,

Got so stressed by the late departure,

I went out and got some onion rings.

I don’t mean to gain weight in December,

It’s meant to be the happy time of year,  

But that lady just took the last Furby,

So I went to the bar, and I had a beer.

I apologize to Merle’s legacy. The original song, If We Make It Through December, can be read about by clicking here. 

However, the sentiment is true. Making it through December is challenging for those who are watching their wellness. Here are five tips to help you stay on track this holiday season.

Don’t Be Afraid to Say No This December

The season is not only the time of giving but also the time for just saying no. I know it’s difficult when grandma comes to you with her latest treat and says you must eat – you’re getting too thin. But you know that’s not the case, and you have already eaten three treats. So, as hard as it is to say no to grandma, you need to keep your weight under control.

How do you say no to grandma? Well, it won’t go well if you don’t practice. You need to say no diplomatically. For example, tell her that her fruitcake was so good that you only needed one piece.

Finally, you need to set boundaries with your family and friends. This is especially important if you are an introvert. Your uncle George may want to talk to you for the first hour, but when he rambles on for the second hour, politely step away and take a walk. Everyone needs their space.

Don’t Wait Until Summertime to Exercise

I know it is hard to exercise when it is cold out. Finding the extra time during this busy season to keep up your regular exercise routine is tricky. But you must exercise and do not wait until summer comes and the weather changes.

Finding an indoor venue is the best way to exercise when cold out. There is always a way to exercise inside, even in the coldest places like Des Moines, IA. I once exercised in Des Moines when it was ten below zero and a Blizzard by walking in their heated skyway at 6:00 AM. You can read more about this by clicking this link.

Another way to exercise during the holiday season is to gamify shopping. See how fast you can run down the aisles with your shopping cart and get the groceries or presents you need. I once did this in 10 minutes with two kids in a shopping cart, and they loved it. We called the game Crazy Cart.

One last thing that’ll make exercising easier during this holiday season is working out with a friend. This lets you catch up before the festivities and get your sweat on. You can read more tips in our previous blog

Work Can Wait This December

Another person you must say no to is your boss, which is problematic. When they come up to you with a last-second request, you must remember that they probably will not recall that you did this for them one month later. But your child will remember the Christmas concert you missed their whole life. I know this from experience working throughout the holidays on several proposals.

Tell your boss up front your expectations for time-off. Plan with them the time that you will need to take off. Also, work with them to prioritize tasks to hit quarterly targets while reducing time away from family and friends. In my experience, most bosses will work with you if you do this forthrightly and diplomatically.

The Best Gifts Do Not Need to Be the Hottest Gift

My mom had a great observation on Christmas gifts, especially for little children.  She said you could get the best toy, but toddlers usually play with the bow on the package. 

You do not need to stand in line for an hour or be stressed that Amazon will not deliver the hot toy on time.  How much fun is a Tickle-Me Elmo after you tickled it a few times? And trust me, a Furby can get downright annoying with its gibberish and constant need to be fed.

The best presents I received during childhood were thoughtful surprises, many made by hand. The one I remember the most is a chemistry set my parents got me without asking.  I was no Young Sheldon, but my parents knew I loved academics.  I completed every experiment in that kit.

Remember The Reason for the Season

Holidays are meant for fellowship, family, and celebrating something higher than ourselves. My family celebrates Christmas each year, when Jesus, the light that came into the world, was born. Other faiths have Festivals of Light, including Hanukkah, Diwali, and Kwanza, to name some. This joy is to be shared among friends, family, and neighbors! 

The light of these holidays may seem a bit dimmer this year.  We struggle to find peace with the ongoing conflicts in the world.  Don’t give in to the stress of the holiday season and the world. 

The best way to stay on track this December is to be thankful and celebrate the true meaning of Christmas.   Say a prayer for someone in need.  Donate to charity.  Most of all, we should honor the light that has come into the world with peace, giving, and kindness.

In closing, here is a poem I wrote on the meaning of Christmas.

God and man intertwined,
He chose us and left Heaven behind,
To dwell on Earth and bring death to sin,
This is when our true life begins.So, today, when you open boxes, bows,
Think of the gift where all time flows,
God seeking us, come down from Above,
In the heart of a babe, overflowing with love

5 Practical Ways to Foster Hope in Your Life and Workplace

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Hope is a force multiplier. It drives us to greater heights and impels us to persevere despite the obstacles in our way.  It is the ability to see the light through darkness and drive on through pain to the promise of a brighter future.

Academic studies demonstrate the positive impact of hope.  Carlos Laranjeira and Ana Querido, in an article published in the National Library of Medicine, quoted a large study that found that  “a greater sense of hope was associated with better physical health and health behavior outcomes (e.g., reduced risk of all-cause mortality, fewer chronic conditions, and fewer sleep problems), higher psychological wellbeing (e.g., increased positive affect, life satisfaction, and purpose in life), lower psychological distress, and better social wellbeing.”

Many fictional and real-life stories also show the incredible power of hope. Think of Nelson Mandela, Rocky Balboa,  Pope John Paul II, and JK Rowling, to name just four.  To a lesser extent, I have seen the power of hope in my own life.  Morbidly obese and pressing toward a work deadline that I thought might be out of reach, I was able to get back to my target weight and meet my project deadlines with the help of my friends and hope.

But hope is not easy, nor is it Pollyannish. Bishop Desmond Tutu got it right when he said, “Hope is being able to see that there is light despite all of the darkness.”  It is not perpetual optimism, as some have said, but informed optimism that allows us to reflect on our mistakes and know that better days are coming, either in this life or the next.

How do you cultivate an environment of hope within yourself and the workplace?  Here are five ways to be optimistic in the face of adversity.

Learn from Your Mistakes Without Dwelling on them.

One of my favorite TV shows is Ted Lasso (yeah, Season 4 is coming!) due to its underlying message of hope. For those who have not seen it yet, Ted Lasso is a D2 American football coach who takes over an English soccer team and leads them to victory. No one gives him a chance, but his optimism and belief in his team and himself bring him a championship despite many obstacles.

One of my favorite episodes in the show is when the newest soccer player from Nigeria, Sam, gets burned by the team star, Jamie.  Ted tells Sam, after the play, that ‘he should be like a Goldfish, the happiest animal on earth because it has a ten-second memory.’  I cannot do the quote true justice, so here is a link to the top ten quotes from Ted Lasso.  The Goldfish is No. 1 on the video, so you can skip to the 15-minute mark (or listen to the other nine).

Hopeful people do need to be like goldfish when it comes to the pain of mistakes. You should not get overwhelmed by mistakes and hardship. However, I would dare to do Ted Lasso one better with the quote. I advise, “Be a Goldfish with the pain, be an Elephant with the Gain.” 

In every setback, there is a nugget of gold, a lesson that can propel you to your final goal.  Therefore, when you get knocked down, pick yourself up and forget the mistake, but like an elephant who never forgets, remember the lesson.  See the lesson as an opportunity to grow into the person you were meant to be.

Hope is about taking chances, learning from your mistakes, and not dwelling on them. NF rapped about Hope with one of the best definitions of the word. Here is a link to the song Hope, with compelling lyrics that drove me to my personal best on Peloton.

It’s a person who’ll take a chance on
Something they were told could never happen.
It’s a person that can see the bright side
Through the dark times when there ain’t one
It’s when someone who ain’t never had nothin’
Ain’t afraid to walk away from
More profit ’cause they’d rather do something
That they really love and take the pay cut – Excerpt from the Lyrics of Hope by NF (Nathan Feurestein)

Develop a vision board and visualize achieving it. 

One of the main components of hope is a vision of the future where you become the person you should be.  One way to give hope a nudge is to develop a vision board of what you will become.  Below is the vision board that I created when I was at my most unhealthy weight and disposition. 

For more information on developing a vision board and how to use it, please read my previous blog on the topic, which is located here.

Making a vision board is a start, but not enough.  You should wake up every morning to your why and visualize how you will achieve the best version of yourself through meditation and prayer.  A vision without visualization is an empty promise or a meandering dream.  Focus each morning on how you will make that vision happen and reflect each evening on what steps you made to make your vision happen, no matter the size.

Positively affirm yourself and others. 

You will inevitably have setbacks in becoming the best version of yourself.  During these times of setback, you need to affirm yourself.  One thing I do each day is write at least two “I am” affirmations in my Thankfulness Journal.  Here is one from yesterday when I struggled and did not finish this blog and podcast.  “I am an inventive and dynamic blogger and podcaster who helps others.”  It reminded me of the progress that I have made in writing and spurred me on to finish this blog and podcast today. 

Besides affirming yourself, you can help others by affirming their progress as they strive to become the best version of themselves.  Take time to write a handwritten note to a friend that you see making progress.  Or better yet, tell them over coffee or lunch.  We are all trying to make it through this complex and confusing world.  A few words of hope and encouragement help lighten the load and make you a better person.

Use Your Strengths and Understand Your Weaknesses. 

Hopeful people rely on their strengths while still understanding their weaknesses.  One of the best ways to understand your strengths is to take the Clifton Strengths Survey by Gallup.  Why take a survey? For two reasons.  First, we may think we know our strengths, but this scientific survey investigates 34 strength themes.  You may have a hidden strength you are not leveraging or a weakness you are discounting.    Second, when taken by team members, the survey can point out other people’s strengths that can counter your weaknesses and vice versa.   A seemingly impossible team task suddenly becomes possible when you pool the team’s unique talents. 

Hope Springs Eternal.

We move now to the spiritual aspect of hope. There is always room for hope, even if you get on in years like I am. Many people face hardships most of their lives only to go on to success later in life. A good example is Nelson Mandela, who was imprisoned much of his adult life only to become president of South Africa in 1994.

 The obstacle or sickness in your way may be the launch pad for success in this life or the next.  We may not always know why a hardship is set in our way.  However, we can look for the value in sacrifice, even if we do not see the reason for it on this earthly plane. 

To close, in his poem, “Essay of Man”, Alexander Pope writes,

“Hope springs eternal in the human breast;
Man never Is, but always To be blest.
The soul, uneasy, and confin’d from home,
Rests and expatiates in a life to come.”

Let hope spring eternally in your life so you can become the person you were meant to be!