As the saying goes, “old habits die hard.” For better or for worse, the habits that we make become more and more difficult to break the older we get – whether it’s a habit of putting your seatbelt on as soon as you get in the car, or a habit of leaving all the lights on when you leave the house. Many habits that we unintentionally practice have been stuck with us for years. How many habits do you have (that you can think of) that you picked up from your parents, or that you’ve had since you were a kid? When you’re so accustomed to doing a certain thing, it’s not easy to give it up.
That’s why it’s never too early to impart positive, healthy habits to our youngsters. When good habits and routines are practiced by children beginning at a young age, it’s more likely that they will stand the test of time. And because some may find it more difficult to establish new habits when they’re older, this will ensure that they enter adulthood on the right foot.
Here are some of the healthy habits that are most important to teach young, preschool-aged children:
Once your child begins attending preschool or day care, they will be in contact with a number of other children – children who might be picking their noses, coughing and sneezing without covering their mouths, and
other gross things that children typically do. Therefore, it’s important to get your child in a good habit of regularly washing their hands. Children should wash their hands every time they use the restroom, before and after eating, and after sneezing or coughing.
A great way to turn hand-washing into a fun routine is to sing a short song while washing. While your child sings, they wash and scrub their hands until the song is over.
Children can be picky eaters – their taste buds aren’t fully developed, and many children are simply afraid or unwilling to try new things. It can be much easier to throw a frozen dinner into the microwave for your child, but regularly feeding your child unhealthy, processed foods can create an unhealthy junk food habit. Instead, pack healthy lunches for your child comprised of nutritious, whole foods, and keep sugary and salty snacks in moderation.
You don’t need to be a professional chef to cook healthy meals for your family. Make nutritious meals fun by building “ants on a log” with your child – topping celery sticks with peanut butter and raisins, or making homemade popsicles with 100% fruit juice together. If your child see that healthy foods can be fun and tasty, they will be more likely to continue eating and enjoying nutritious foods for years to come.
Did you know that more than half of young children today aren’t getting enough daily exercise? Instead of the recommended amount of 1 hour of physical activity each day, many children instead spend too much sitting in front of the TV or playing computer games. While the television and computer can offer educational activities, it’s still necessary for children to be physically active on a regular basis. Regular exercise can be easy when it’s fun and becomes a habit.
Turn exercise into a fun and easy task by involving the entire family. Make a habit of walking together through the neighborhood each night after dinner, or have a fun soccer competition in the backyard. If your neighborhood has a playground, take your child regularly so they can run around, get some fresh air, and make some friends as well. Find out if your child’s preschool also incorporates physical activity into their daily routine. For example, Creative World School in Independence, MO, each child gets 1 hour a day to be active and play outside.
When people think of “health,” most think of food, hygiene, and exercise. But positive social skills and the ability to communicate with others also lead to strong emotional wellbeing – another important component of health. To encourage your child to make good communication skills a habit, practice good manners and how to share with others. If your child doesn’t have any siblings, bring them to playdates and other social activities so that they can learn how to be nice and play well with others.
Practicing good habits will help to ensure that your child grows up to be a healthy, successful adult. Be sure to regularly reinforce these good habits and show your child that being healthy is fun. If you’re concerned with your child practicing healthy habits while they’re in preschool, speak with their teacher.
Retirement brings well-earned rest, but it’s also the time when it’s more important than ever to stay as active as you can. A sedentary lifestyle can lead to increased health problems, and decreased enjoyment of life. Exercise needs to be a part of a senior’s daily life.
The Benefits of Exercise for Seniors
Staying active with regular exercise helps seniors maintain a limber and energized body, mind, and spirit. The benefits include helping you:
Maintain your independence
Keep you fit enough to play with your grandchildren
Lose weight or maintain a healthy weight
Lower your risk of heart disease, diabetes, and other illnesses
Improve brain function and memory retention
Reduce risk of falls
Maintain self-confidence and sense of well-being
Research indicates that regular exercise can help prevent falls and “silent strokes,” manage incontinence problems, and help maintain or even improve your memory. You may not be as agile or quick as you once were, but you can still exercise to enjoy good health and joie de vivre as you age.
Exercise is good for the body and soul
Exercise Adaptations for Seniors
Professor and clinical exercise physiologist Carol Ewing Garber says, “Staying fit comes down to you and what you’re comfortable with.” If you like swimming, biking, golf, and other activities, then continue to enjoy them even if you have to make a couple modifications. Your comfort level will tell you if it’s okay or not. Always get your doctor’s OK before beginning an exercise program.
Aging brings some inevitable changes. Seniors have less tolerance for extremes in temperature, have slower reaction times, and experience reduced balance. Vision also changes as you age, so always pay close attention to your surroundings, especially stumbling hazards. Wear sturdy but comfortable shoes. Good exercise should require some effort, but not feel too hard. Most importantly, enjoy yourself.
Three Important Types of Exercise
Balance and Flexibility
The easiest exercises are those that flex and stretch your muscles. Working on balance helps prevent falls. Excellent balance, flexibility, and stretching activities include:
Many local gyms offer special classes for seniors. There are DVDs and online videos for exercise at home. Sit or lie down while exercising if your balance is shaky. Home-bound seniors can ask their elder care provider to work with them.
Strength exercises are next. Strong muscles make everyday activities and tasks easier whether vacuuming, putting up groceries, or even getting out of your chair. Strength training slows bone weakening and develops more muscle around bones that can prevent some fractures from falls.
Start slowly and do more as you gain strength. At home you can use walls or large pieces of furniture for resistance. Improve your strength with:
Light dumbbells or free weights
Elastic resistance bands
Housework (sweeping, scrubbing) and yard work (raking, mowing)
Some physical therapy groups allow seniors (for a small monthly fee to use their exercise machines and train on them. If you have an in-home care service, such as Seniors Helping Seniors of North Phoenix, ask your caregiver to assist you with your exercises.
Aerobics and Cardio Workouts
Try to get at least 30 minutes of exercise daily at a moderate level of intensity to get your heart rate up and your blood pumping. This has whole-body health benefits and makes it easier to handle all your daily activities. Get a little sweaty by:
Golf (with no golf cart!)
Knee problems and balance problems, which can prevent running, can be accommodated by walking on a treadmill or riding a stationary bike instead. Ask your caregiver to walk with you during his or her visits if you have an in-home care service.
Good Senior Health and Fitness
Eating a balanced, healthy diet helps you stay fit physically and mentally as well as boosting immunity as you age. A healthy senior diet includes:
Foods rich in antioxidants, iron, fiber, and calcium
Protein from fish and lean meats
Low sodium intake and lots of water
Local hospitals, senior centers, and Parks and Recreation departments can also recommend appropriate exercise and wellness programs available in your area. If you have an elder care aide, ask your caregiver to develop activities with you.
Since the time of ancient Indians, pure strength from the core of the Earth, formed from pieces of lava and naturally sculpted in the river, has been used in the treatment of various diseases of body and soul. They left as a legacy a huge respect for the stone as the oldest form of life on planet Earth, which they believed was in the state of deep sleep. Once the stone was warmed up, they would place it onto sore and stiff places on the body, while performing ritual dances and singing prayers wishing that the stone’s warmth helped the patient.
In modern times, it was confirmed that the volcanic rocks contain remarkable electromagnetic potential of the Earth and that using them in treatment is beneficial and focused particularly on energy. Using the combination of warm and hot stones placed on the body, the main energy centers or chakras are opened. The chakras are energy centers trough which we receive, process and direct energy or vital force. With the help of these chakras we exchange energy with the environment in a way that we charge and release energy in equal amount, thus achieving the balance. In the physical and energetic body there are seven major energy centers or chakras, covering the entire physical body, as well as the expansion of the energy body called aura.
For hot stone massage, forty-five stones different in shape and size are heated in special chrome-plated containers, in water up to 42-43° C. The specificity of the massage with volcanic stones is that the therapist does not place the stones directly onto the body, but they first warm their palms, which they place on the client’s skin and heat it by gentle moves, preparing it for the stones. Then the hot stones are used to massage deeper structures of the skin, ligaments, and muscle groups. Depending on the client’s health condition, painful and blocked parts of the body and the desired effect of the massage, the therapist creates a treatment.
Massage with volcanic stones helps achieving faster metabolism and it encourages detoxification. To help the kidneys release harmful content obtained by blood filtration, drinking half a liter of lukewarm water is recommended after the treatment. The skin becomes smooth and silky after the massage, thanks to the improved circulation and nutrition, as well as help from the metabolism of collagen in the skin. The circulation of the body speeds up to six to eight times, which is beneficial for all the cells and organs. The muscles reject unnatural state of tension and pain caused by accumulation of lactic acid, the breathing becomes deeper and more relaxed and the stress is relieved.
Hot stones massage is recommended in cases of tension, aching muscles, rheumatic problems, degenerative conditions of the spinal column, sports injuries, insomnia, depression, irritability, PMS.
Given that the main postulate of this ancient art is “primum non nocere” (primarily do not harm), there are groups of people who are not recommended to use this massage. These are heart patients, pregnant women, people with varicose veins, high blood pressure patients, patients with skin infections and those who suffer any kind of bleeding at the given moment.